Tuesday - October 09, 2018

warm-up

450m run

then…

5 wall balls 

5 burpees

WOD 

15 ab mat sit ups 

10 front squats (135lbs/95lbs)

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Westside 

Dynamic Effort Lower 

-Box Squat

50% + Bands 

6 sets x 2 rep 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-45 Degree Deads

3 sets x 5 reps

-Blob Deads

3 sets x 10 reps 

-Leg Curls 

100 reps 

-Abs