Tuesday - September 12, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

5 push press

10 push ups
5 rounds for time 

-------------------------------------

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 1 rep

-Sumo Pulls 

9 sets x 1 rep

-Conevtnional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 7 reps

-45 Degree Deads 

3 sets x 4 reps

-Blob Deads

-Leg Press

-Leg Curls 

-ABS