warm-up
450m run
then...
50 wall balls
WOD
In Teams Of 2 Complete as many rounds as possible in 15 minutes
1 Combo (135lbs/95lbs)
-Snatch
-2 Back squat
-Behind the neck split jerk
then...
5 over bar burpees
5 pull ups
*upon completion of a full round tag your partner in. Full round must be completed by each athlete before tagging partner in.
**if performing workout alone it will be AMRAP 8
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Westside
Max Effort Lower
-Box Squat + Bands
(Same Bands as Dynamic Day)
Low Box
-Sumo Pulls + Bands
H.A.P.
-GHR's
3 sets
*add weight if form holds
-Blob Deads
3 sets
-Chair Extensions
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