Tuesday - November 06, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

30 power snatch (135lbs/95lbs)

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 10 reps

-Snatch Grip Extensions 

3 sets x 10 reps 

-Blob Deads 

2 sets x 20 reps 

-Leg Curls 

100 reps

-ABS