warm-up
450m run
then...
50 wall balls
WOD
AMRAP 12
200m run
5 pull ups
10 push ups
15 air squats
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Westside
Dynamic Effort Lower
-Box Squats
6 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Sumo Dimels
2 sets x 20 reps
-GHRs
5 sets x 5 reps
-Snatch Grip Extensions
3 sets x 5 reps
-Back Extensions
3 sets x 30 reps
*weighted
-Leg Curls
100 reps
-ABS
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