Tuesday - April 24, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

5 rounds

200m run 

5 hang squat clean (136lbs/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 

-3 Super Sets of 

4 GHR's

8 Snatch Grip Extensions 

50 glute bridges 

-ABS