Tuesday - November 07, 2017

warm-up

450m run

then…

50 wall balls

WOD

AMRAP 7 

10 front squats (135lbs/95lbs)

10 sit ups 

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Westside 

Dynamic Effort Lower 

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 

2 sets x 15 reps

-KB Box Deads 

2 sets x 10 reps

-Blob Deads 

3 sets

-ABS