Tuesday - August 20, 2019

warm-up

450m run

then...

EMOM 7 

"Cindy"

WOD 

21-15-9

power clean 

over bar burpees

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Westside

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 3 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR

4 sets x 8 reps

-3 Super Sets 

30 weighted back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS