warm -up
450m run
then...
50 wall balls
WOD
7 thrusters
5 burpees
100m run
Rest 1:30
Repeat 6x
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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
3 sets x 7 reps
-Blob Deads
-Lunges
-Leg Curls
-ABS
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