warm-up
450m run
then…
8-100m runs
WOD
9 thrusters
9 pull ups
5 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
-45 Degree Deads
3 sets x 8 reps
-Blob Deads
-ABS
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