Saturday - August 10, 2019

warm-up

450m run

then...

50 wall balls 

WOD

5 power snatch 

10 sit ups 

15 kb swings 

4 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats Cambered Bar 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-3 Super Sets

50 back extensions 

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS