Monday WOD 10/25/10

*Start of Westside Barbell 3 week wave*

AM: "DE Day"
Wide Stance Box Squat (16' box)
135# x3
155# x2
160# x2
8x2 @180# (50% of 1RM) + Blue Band

Deadlift (Conventional)
8x1 @240 (50% of 1RM) No Band
*Rest 55sec btwn sets*

Special EX:
OVH KB Step Ups 3x8 each leg (35#)
Manual Glute Hams 3x8

PM: "Met-Con"
15min AMRAP:
400m Run
9 Burpee's
21 Back Squats 135#