Tuesday - August 13, 2019

warm-up

450m then...

EMOM 7 

"Cindy"

WOD 

21-15-9

over head squats (135lbs/85lbs)

over bar burpees

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands

4 sets x 3 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR's

4 sets x 5 reps

-3 Super Sets

50 back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps 

-Reverse hypers

3 sets x 20 reps

-ABS