Monday WOD

-Start of Westside Barbell Methods-

DYNAMIC EFFORT DAY

Wide Stance Box Squat (1' below parrellel)
135x3
150x2
160x2
170 w/blue bands 8x2
(170# is 50% of my 1RM BS)

Sumo Stance Deadlift @50% of 1RM
*single blue band*

8x1 @240#

(rest 55 - 60 sec between efforts)

Then:
Rest 45 min exactly

-Met Con-
CFHQ Hero WOD

"Arnie"
21 TGU Right arm
50 KB Swings
21 OVH Squats Left Arm
50 KB Swings
21 OVH Squats Right arm
50 KB Swings
21 TGU Left Arm
* use 2pood or 70# Kb*