Saturday - September 22, 2018

warm-up

450m run

then…

5 spider-mans 

5 pull ups 

5 pass throughs

4x 

WOD 

21 front squats

9 over bar burpees

15 front squats 

15 over bar burpees

9 front squats 

21 over bar burpees

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Westside

Max Effort Lower 

-Box Squats 

Straight Weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-4 Super Sets 

4 GHR's 

4 Snatch Grip Extensions

8 Back Extensions 

-KB Box Deads

3 sets x 12 reps 

-Leg Curls 

100 reps 

-ABS