warm-up
450m run
then…
8-100m sprints
WOD
3 power cleans
6 burpees
6 power clean
12 burpees
9 power cleans
18 burpees
FOR TIME
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Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-Snatch Grip Extensions
3 sets x 10 reps
-KB Box Squats
2 sets x 20 reps
-Blob Deads
3 sets x 20 reps
-ABS
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