Saturday - August 24, 2019

warm-up

450m run

then...

5-200m sprints 

WOD 

12 rounds for time 

9 wall balls 

1 clean & jerk

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Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions

3 sets x 3 reps

-Reverse Hypers

3 sets x 15 reps

-ABS