Saturday - September 08, 2018

warm-up

450m run

then…

7 pull ups 

5 burpees

5x

WOD 

AMRAP 10

7 toes to bar 

7 power snatches (75lbs/45lbs)

7 thrusters (75lbs/45lbs)

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Westside 

Max Effort Lower

-Box Squats

straight weight 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-GHR's

4 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls

100 reps

-ABS