warm up

450m run

then…

50 wallballs

WOD

1 mile run

100 power cleans (115lbs/85lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats
Straight Bar (straight weight)
16" box

-Sumo Deadlifts 

70% 4 sets x 4 reps

80% x 2 reps 

90% x 2 reps 

Max reps @ 70%

-Strap Bad Mornings + band

3 sets x 8 reps (155lbs/115lbs)

- Deficit Reverse Dimmels

2 sets x 20 reps

-Banded Walks
2 sets x 2 minutes

-GHRs
2  sets x 8 reps

-RH
1 set x 20 reps