Tuesday - September 04, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

AMRAP 10

60 bar facing burpees 

30 OHS (120lbs/90lbs)

10 Muscle Ups

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Westside

Dynamic Effort 

-Box Squat 

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 4 reps

-45 Degree Deads 

4 sets x 7 reps 

-Blob Deads 

3 sets x 10 reps 

-Leg Curls 

100 reps

-ABS