Tuesday - March 07, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

4 rounds for time 

11 over bar burpees 

9 power snatch (95lbs/65lbs)

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-Sweatt Shrugs 

-3 Super Sets Of 

6 GHR's 

8 - 45 Degree Deads 

Lunges

-Leg Press

-Blob Deads 

-ABS