Saturday - October 19, 2019

warm-up

450m run

then...

5 spider-mans

6 inch worms 

7 pass throughs 

4x

WOD

"Randy"

75 power snatches (75lbs/55lbs)

for time 

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Westside 

Max Effort Lower 

-Wide Free Squat + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 10 reps 

-Blob Deads

3 sets x 10 reps 

-Leg Curls 

100 reps 

-ABS