Saturday - September 21, 2019

warm-up

450m run

then...

5 spider-mans

5 inch worms 

200m run

WOD

EMOM 10 

1 power clean + 3 jerks

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Westside 

Max Effort Lower

-Box Squats + Chains

-Sumo Pulls

-Conventional Pulls

3 sets x 1 reps

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-3 Super Sets 

35 back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps

-ABS