warm-up
450m run
then...
60 wall balls
WOD
3 rounds
12 deadlifts (315lbs/225lbs)
12 burpees
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Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-GHR's
3 sets x 4 reps
-Snatch Grip Extensions
3 sets x 5 reps
-KB Box Squats
3 sets x 20 reps
-Banded Good Mornings
100 reps
-Leg Curls
100 reps
-ABS
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