Tuesday - March 14, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

21-15-9 

deadlifts (225lbs/155lbs)

thrusters (95lbs/65lbs)

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-45 degree deads 

3 sets x 4 reps

-KB Box squats

2 sets x 50 reps

-Leg Press

-Blob Deads

-Lunges 

-ABS