Tuesday - May 01, 2018

warm-up

450m run

then…

6 air squats 

4 burpees 

6 spider-mans 

WOD 

40 sit ups 

200m run

3 rounds for time 

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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 

-3 Super Sets 

4 GHR's

8 Snatch Grip Extensions

-Banded Good Mornings 

100 reps 

-Reverse Hyper 

2 sets x 20 reps 

-ABS