Tuesday - October 15, 2019

warm-up

450m run

then...

EMOM 8

"Cindy"

WOD

AMRAP 7 

15 air squats 

5 power cleans (165lbs/100lbs)

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Chains 

3 sets x 2 reps 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 reps 

-GHR's

3 sets x 5 reps 

-2 Super Sets 

25 weighted back extensions 

50 ab mat sit ups 

-Reverse Hypers 

3 sets x 25 reps 

-Leg Curls 

100 reps 

-ABS