warm-up
450m run
then…
50 wall balls
WOD
AMRAP 7
7 front squats (135lbs/95lbs)
7 sit ups
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Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-45 Degree Deads
2 sets x 12 reps
-KB Box Squats
1 set x 50 reps
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