warm-up
450m run
then…
75 wall balls
WOD
5 rounds
1 min on, 1 min off
2 power snatch (95lbs/65lbs)
4 burpees
rounds + reps will be your score
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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
-GHRs
4 sets x 5 reps
-45 Degree Deads
2 sets x 12 reps
-KB Box Deads
2 sets x 12 reps
-ABS
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