warm-up
450mrun
then...
5 burpees
7 sit ups
7 air squats
WOD
AMRAP 10
5 pull ups
10 push ups
10 thursters (75lbs/45lbs)
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Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventionals
3 sets x 1 rep
-Sweatt Shrugs
-GHR's
3 sets x 5 reps
-45 Degree Deads
-Blobs
-ABS
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