Tuesday - May 15, 2018

warm-up

450m run

then…

5 spider-mans

6 incho worms 

10 dynamic toe touches 

WOD 

800m run

30 wall balls 

800m run

-------------------------------------------------------------------

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 

-Dimmel Deads 

2 sets x 20 reps 

-GHR's 

5 sets x 3 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads 

3 sets x 10 reps 

-Banded Good Mornings 

100 reps 

-Reverse Hypers 

3 set x 10 reps 

-ABS