Saturday - July 07, 2018

warm-up

450m run

then…

5 pass throughs 

7 spider-mans 

100m sprint

6x

WOD

5 rounds 

5 squat clean thrusters (135lbs/95lbs)

10 pull ups 

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Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-4 Super Sets 

5 GHR's 

10 Snatch Grip Extensions 

15 Back Extensions 

3-10 Blob Deads 

-Leg Curls 

100 reps 

-ABS