Tuesday - November 19, 2019

warm-up

450m run

then...

50 wall balls 

WOD

21 clean & jerks 

2 rounds "Cindy" 

15 cleans & jerks

2 rounds "Cindy"

9 clean & jerks

2 rounds of "Cindy"

----------------------------------------------------------------

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Chains 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Snatch grip extensions

2 sets x 20 reps

-Blob Deads

3 sets 

-Leg Curls 

100 reps 

-ABS