Tuesday - June 20, 2017

warm-up

450m run

then...

50 wall balls

WOD 

EMOM 12

Odd- 10 burpees as fast as possible 

Even- 12 kettle bell swings unbroken 

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 1 rep

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-45 Degree Deads 

3 sets x 3 reps

-KB box Deads 

2 sets x 20 reps

-Leg Press

-Blob Deads 

-Lunges 

-Leg curls 

-ABS