warm-up
450m run
then...
5 toes to bar
10 push ups
15 wall balls
4x
WOD
12 wall balls
6 power cleans (185lbs135lbs)
5 rounds for time
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Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 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
-KB Box Squats
2 sets x 20 reps
-Leg Curls
100 reps
-ABS
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