Tuesday - April 18, 2017

warm-up

450m run

then...

50 wall balls 

WOD

3 rounds for time 

15 back squats 

15 over bar burpees 

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Westside 

Dynamic Effort Lower

-Box Squats 

60% + Bands 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-Sweatt Shrugs 

3 sets 

-45 Degree Deads 

2 sets x 12 reps

-KB Box Squats 

2 sets x 20 reps

-KB Box Deads 

2 sets x 20 reps

-Leg Press

-Leg Curls 

-Lunges 

-Blobs

-ABS