Tuesday - November 13, 2018

warm-up

450m run

then…

10 wall balls 

10 burpees

5x

WOD 

10 power cleans 

200m run

3 rounds for time 

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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

-GHR's

5 sets x 5 reps

-45 Degree Deads 

4 sets x 7 reps

-KB Box Squats 

3 sets x 20 reps

-Leg Curls 

100 reps

-ABS