Tuesday - April 11, 2017

warm-up

450m run

then…

50 wall balls

WOD 

2 rounds for time 

25 power snatch (75lbs/55lbs)

25 front squats (75lbs/55lbs)

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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 

-45 Degree Deads

3 sets x 7 reps

-KB Box Deads 

3 sets x 20 reps 

-Leg Press

-Lunges

-Blob Deads 

-ABS