Saturday - August 17, 2019

warm-up

450m run

then...

10-100m sprints 

WOD

21-15-9

power snatch 

burpees

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

Westside 

Max Effort Lower 

-Box Squats Straight Weight 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 10 reps

-3 Super Sets 

30 weighted back extensions

50 ab mat sit ups 

-Leg curls

100 reps

-ABS