Tuesday - September 18, 2018

warm-up

450m run

then…

50 wall balls 

WOD

30 snatches (135lbs/95lbs)

15 squat clean & jerks (165lbs/110lbs)

50 burpees

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Westside

Dynamic Effort Lower

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 5 reps

-45 Degree Deads 

6 sets x 8 reps 

-KB Box Squats 

3 sets x 20 reps

-ABS