Saturday - July 13, 2019

warm-up

450m run

then

50 toes to bar 

WOD

AMRAP 7

6 pull ups 

5 burpees

4 hang power cleans (115lbs/75lbs)

3 thrusters (115lbs/75lbs)

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Westside

Max Effort Lower

-Box Squats + heavy bands + heavy chains

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-GHR's

4 sets x 8 reps

-Snatch Grip Extensions

3 sets x 5 reps

-Back Extensions

100 reps

-ABS