Tuesday - December 18, 2018

warm-up

450m run

then…

5 pull ups

10 push ups

15 air squats 

4 spider-mans

5 pass throughs

WOD

50 wall balls 

30 power cleans

30 burpees

For Time

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands

4 sets x 2 reps

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

GHR's

3 sets x 10 reps

-45 Degree Deas

2 sets x 15 reps

-Leg curls 

100 reps

-ABS