warm-up
450m run
then…
50 wall balls
WOD
7 clean jerks (135lbs/95lbs)
7 burpees
100m run
4 rounds for 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
3 sets x 5 reps
-Snatch Grip Extensions
4 sets x 8 reps
-KB Box Squats
50 reps
-ABS
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