Tuesday - June 27, 2017

warm-up

450m run

then...

5 spider-mans

5 pass throughs 

5 inch worms 

WOD

15-12-9

Partner wall balls

Over partner burpees

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Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands 

6 sets x 2 repA

-Sumo Pulls

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 3reps

-45 Degree Deads 

2 sets x 5 reps

-KB Box Squats 

2 sets x 20 reps

-Blob Deads 

-Leg Press 

-Lunges 

-Leg Curls 

-ABS