Tuesday - May 16, 2017

warm-up

450m run

then...

4 Spider-Man's 

5 inch works 

6 pass throughs 

WOD 

21-15-9

Wall balls

Burpees

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Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands 

6 sets x 1 rep

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 3 reps

-45 Degree Deads 

2 sets x 12 reps

-Blobs 

-Leg Press 

-Lunges 

-ABS