Tuesday - March 13, 2018

warm-up

450m run

then…

8-100m runs

WOD 

50 air squats 

20 shoulder to over head (135lbs/95lbs)

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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

-Snatch grip Extensions 

3 sets x 5 reps 

-Blob Deads

4 sets x 4 reps 

-ABS