Tuesday - October 24, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

4 pull ups 

5 clean & jerks 

6 over bar burpees

6 rounds for time 

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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 4 reps 

-45 degree reads 

2 sets x 12 reps 

-Blob Deads 

-ABS