warmup
450m run
then…
50 wall balls
WOD
1 squat snatch
20 double unders
8 rounds for time
*ascending weight on the snatch
*you only have one attempt at the snatch
*must ascend each round
Score = Total Load + Time
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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
4 sets x 3 reps
-45 Degree Deads
3 sets x 15 reps
-KB Box Squats
3 sets x 20 reps
-Leg Curls
100 reps
-ABS
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