Tuesday - October 16, 2018

warm-up

450m run

then…

50 wall balls unbroken 

WOD

450m run

10 OHS 

3 rounds for time 

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Westside 

Dynamic Effort Lower

-Box Squats

55% + Bands 

4 sets x 1 rep 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

4 sets x 8 reps 

-Snatch Grip Extensions 

4 sets x 6 reps

-Blob Deads

3 sets x 8 reps 

-Banded Good Mornings 

100 reps 

-Leg Curls 

100 reps 

-ABS