Tuesday - December 11, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

EMOM 10 

2 thrusters 

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 8 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Leg Curls 

100 reps

-ABS