Tuesday - March 20, 2017

warm-up

450m run

then…

4 spider-mans 

6 inch worms 

4 knee jumps 

WOD

80 wall ball shots 

800m run

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands

4 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-Sweatt Shrugs 

3 sets

-45 Degree Deads

4 sets x 8 reps 

-KB Box Squats

3 sets x 25 reps 

-Blob Deads

-Leg Press 

-Lunges 

-ABS