Tuesday - October 03, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

AMRAP 6 

5 clean grip snatches 

7 push ups 

10 air squats 

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + bands 

6 sets x 1 rep 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads 

-Leg press 

ABS