Tuesday - January 30, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

30 deadlifts 

20 front squats 

10 push jerks 

2 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 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads 

-Leg Press

-ABS