Tuesday - September 10, 2019

warm-up

450m run

then...

"Cindy"

7x

WOD

Obese "Fran"

9-6-3

thrusters (205lbs/145lbs)

chest to bar pull ups 

------------------------------------------------

Westside 

-Box Squats

60% + Chains

3 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR's

5 sets x 5 reps

-2 Super Sets

50 back extensions

50 sit ups 

-Leg Curls 

100 reps

-ABS