Tuesday - December 01, 2015

warm-up

450m run

then…

5 chest to bar pull ups 

10 push ups

15 wall balls 

WOD

AMRAP 10

20 wall balls 

200m run

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Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (14")

60% + Bands 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Free Squats 

1 set x 5 reps @ 79%

1 set x 5 reps @ 81%

1 set x 5 reps @ 84%

-GHR's 

5 sets x 5, 10, 15, 20, 25 reps 

-Snatch Grip Extensions

3 sets x 5 reps 

-Blob Deads 

3 sets 

-ABS