Saturday - September 28, 2019

warm-up

450m run

then...

8-200m sprints 

WOD

6 intervals 

10 bar facing burpees

10 shoulder press 

10 bar facing burpees

Rest 3:00

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Westside 

Max Effort Lower 

-Box Squats + Heavy Chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's

4 sets x 6 reps 

-Sumo Dimels 

2 sets x 20 reps 

-2 Sets 

50 back extensions + 50 sit ups 

-Leg Curls 

100 reps 

-ABS