warm-up
450m run
then…
8-100m run
WOD
AMRAP 14
10 power cleans
15 air squats
200m run
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Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-Snatch Grip Extensions
3 sets x 6 reps
-Banded Good Mornings
100 reps
-ABS
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