Tuesday - September 17, 2019

warm-up

450m run

then...

"Cindy"

8x

WOD

21-15-9

pull ups 

push ups

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Chains 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-Snatch grip Extensions 

3 sets x 8 reps

-3 Super Sets 

30 Back Extensions weighted 

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS