Tuesday - June 12, 2018

warm-up

450m run

then…

5 spider-mans

6 inch worms 

8 pass throughs 

:30 squat hold 

WOD 

100 back squats from the floor (115lbs/85lbs)

*if you do the WOD that is your only work for today 

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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 

-GHR's 

4 sets x 8 reps 

-Snatch Grip Extensions 

5 sets x 4 reps 

-Blob Deads 

3 sets x 10 reps

-Reverse Hypers

3 sets x 10 reps  

-ABS