Saturday - March 23, 2019

warm-up

450m run

then...

3 knee jumps 

4 inch worms 

5 dynamic toe touches

6 air squats 

WOD

10 kb swings 

200m run

10 kb snatch (5 each arm)

200m run

5 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pull 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 7 reps 

-Back Extensions w/bar

4 sets x 6 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads 

5 sets x 3 reps 

-Leg Curls 

100 reps 

-ABS