Saturday - January 11, 2020

warm-up

450m run

then...

5 - 200m sprints 

WOD 

30 power snatch (135lbs/95lbs)

15 squat cleans (165lbs/110lbs)

50 burpees 

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Westside 

Max Effort Lower 

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Back extensions 

3 sets x 25 reps weighted 

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS