Tuesday - June 26, 2018

warm-up

450m run 

then…

10 wall balls 

5 spider-mans 

5 pass throughs 

5x 

WOD 

25 air squats 

450m run

3 rounds for time 

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 1 rep 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads

3 sets x 8 reps

-Lunges 

100 reps

-Leg Curls 

100 reps 

-Reverse Hyper 

2 sets x 18 reps 

-ABS