Saturday - July 27, 2019

warm-up

450m run

then...

5-200m sprints 

WOD

21-15-9

power snatch 

toes to bar 

--------------------------------------------------------------

Westside

Max Effort Lower 

-Box Squats + Cambered Bar 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Reverse Hypers

3 sets x 20 reps 

-GHR's

4 sets x 8 reps

-Back Extensions

3 sets x 50 reps

-Leg Curls 

100 reps

-ABS