Tuesday - May 2, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

30 box step ups 

15 shoulder press (115/75)

24 step ups 

12 shoulder press 

18 step ups 

9 shoulder press 

For time 

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Westside 

Dynamic Effort Lower

-Box Squats 

55% + Bands 

4 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conevntional Pulls 

3 sets x 1 rep 

-45 Degree Deads 

2 sets x 10 reps

-KB Box Squats 

2 sets x 20 reps

-Leg Press 

-Blob 

-Lunges 

-Leg Curls 

-ABS