Saturday - October 12, 2019

warm-up

450m run

then...

800m run 

WOD

3 thrusters 

3 chest to bar pull ups 

9 rounds for time 

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Westside 

Max Effort Lower 

-Box Squats + Chains + Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 20 reps 

-3 Super Sets 

40 weighted back extensions 

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS