Saturday - October 13, 2018

warm-up

450m run

then…

6-200m runs 

WOD 

AMRAP 14

7 Muscle Ups

50 Wall Balls (20/14)

100 Double Unders 

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Westside

Max Effort Lower 

-Box Squats 

Bow Bar + Bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-KB Box Deads

3 sets x 12 reps

-Leg Curls 

100 reps 

-ABS