Tuesday - April 04, 2017

warm-up

450m run 

50 wall balls 

WOD 

AMRAP 12

1 round of "Cindy" 

(5 pull ups, 10 push ups, 15 air squats)

1 round of "DT" 

(12, deadlifts, 9 hang power cleans, 6 shoulder to over head (155lbs/110lbs)

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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

-Sweatt shurgs 

3 sets 

-45 Degree Deads 

2 sets x 15 reps

-Leg Press 

-Blob Deads

-Lunges

-Leg Curls 

200 reps

-ABS