Saturday - October 05, 2019

warm-up

450m

then...

8-100m run

WOD

30 burpee clean & jerks 

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Westside

Max Effort Lower

-Box Squats + Straight Weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 30 reps 

-Back Extensions 

3 sets x 50 reps 

+ 50 Ab mat sit ups 

-Leg Curls 

100 reps

-ABS