Tuesday - February 19, 2019

warm-up

450m run

then…

5 pul lups 

10 push ups 

15 air squats 

5 burpees 

4x

WOD 

100 air squats 

20 shoulder to overhead 

2 rounds for time 

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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 

-Sumo Dimels 

3 sets x 20 reps 

-GHR's

4 sets x 5 reps 

-Leg Curls 

100 reps 

-ABS