Tuesday - July 17, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

50 thrusters (95lbs/65lbs)

for time 

*7 burpees every time the bar is dropped 

*burpees are done when the bar gets dropped not after

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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 

-GHR's 

5 sets x 8 reps 

-45 Degree Deads

3 sets x 7 reps 

-KB Box Deads

3 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS