Tuesday - September 19, 2017

warm-up

450m run

then...

50 wall balls

WOD

15 toes to bar 

12 thrusters 

9 chest to bars 

2 rounds for time 

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

Westside

Dynamic Effort Lower

-Box Squats

50% + Bands

6 sets x 2 reps

-Sumo Pulls

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-3 Super Sets

8 snatch grip extensions

8 back extensions

-Blob Deads

1 set x 15 reps

-Leg Press

2 sets x 20 reps

-ABS