warm-up
450m run
then…
5 pull ups
10 push ups
10 sit ups
10 squats
WOD
"Grace"
30 Clean & Jerks (135lbs/95lbs)
For Time
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Westside
Dynamic Effort Lower
-Box Squats
13" Box + Soft Top (Women 12")
SSB (Women Texas Squat Bar)
55% + Bands
10 sets x 2 reps
-Narrow Stance Box Squats
2 sets x 10 reps
-Free Squat
1 set x 3 reps
-Conventional Pulls
8 sets x 1 rep
-Sumo Speed Pulls
4 sets x 1 rep
-GHR's
5 sets x 5, 5, 10, 15, 20 reps
(weighted if form allows)
-Glute Reverse Hypers
2 sets x 20 reps
-ABS
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