warm-up
450m run
then…
5 spider-mans
6 pass throughs
7 inch worms
WOD
AMRAP 15
5 Power cleans (165lbs/115lbs)
15 Wallballs (20lbs/14lbs)
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Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 1 rep
-Sumo Pulls
9 sets x 1 reps
-Conventional Pulls
3 sets x 1 reps
-Dimels
3 sets x 15 reps
-45 Degree Deads
5 sets x 4 reps
-KB Box Squats
2 sets x 20 reps
-Leg Curls
100 reps
-ABS
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