Tuesday - May 08, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

1 power snatch  

6 push ups

9 air squats 

2 power snatch 

6 push ups 

9 air squats 

3 power snatch 

6 push ups

9 air squats 

until 10 power snatch or 20 minutes 

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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 6 reps 

-Snatch Grip Extensions 

3 sets x 3 reps heavy 

-Blob Deads 

3 sets x 15-20 reps 

-Lunges 

100 steps 

-Leg Curls 

100 reps 

-ABS