Saturday - December 14, 2019

warm-up

450m run

then...

8-100m sprints 

WOD

300m run 

30 shoulder to overhead (95lbs/65lbs)

3 rounds for time 

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Westside

Max Effort Lower 

-Box Squats + Bands + SSB

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 3 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS