Tuesday - November 20, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

AMRAP 14

10 power snatch (135lbs/95lbs)

15 air squats 

200m run

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-GHRs

5 sets x 4 reps

-45 Degree Deads 

3 sets x 10 reps

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS