Saturday - November 02, 2019

warm-up

450m run

then...

25 wall balls 

25 toes to bars

WOD

400m run

25 kb swings 

300m run

20 sit ups 

200m run

15 burpees 

100m run

10 clean & jerks 

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Westside 

Max Effort Lower

-Box Squats + Heavy Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions

3 sets x 6 reps 

-3 Super Sets 

40 weighted back extensions 

50 ab mat sit ups 

-Leg Curls 

100 reps

-ABS