Tuesday - November 21, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

5 rounds for time 

8 power cleans 

8 over bar burpees 

15 air squats 

400m run 

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Press

-ABS