Tuesday - October 24, 2017

warm-up

450m run

then...

50 wall balls 

WOD

10 cleans

100m run 

5 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 

4 GHRS 

8 Snatch Grip extensions 

-Blob Deads 

-Leg Press

-ABS