Tuesday - October 01, 2019

warm-up

450m run

then...

EMOM 8

"Cindy"

WOD

3 power snatch (155lbs/110lbs)

100m sprint

6 rounds for time

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Westside

Dynamic Effort Lower

-Box Squats

60% + Chains

3 sets x 2 reps

-Sumo Pulls

6 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 6 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Curls 

100 reps 

-ABS