Tuesday - October 10, 2017

warm-up

450m run

then…

50 wall balls 

WOD

21 kb swings 

12 pull ups 

40 air squats

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip extensions 

3 sets x 4 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads 

-Leg Press

-ABS