Tuesday - October 17, 2017

warm-up

450m run

then…

50 toes to bar 

WOD 

5 power cleans

10 kb swings 

15 goblet squats 

4 rounds for time 

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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

-GHR's 

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blob Deads 

-Leg Press

-ABS