Tuesday- July 15, 2014

warm up

450m run

then…

"C2B Cindy"

5x

AMRAP 12

21 hang power snatch (75lbs/45lbs)

10 over bar burpees

20 double unders

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

Westside

Week 7

Dynamic Effort Lower

-Box Squats

14.5" box

Texas Squat Bar

50% + chains

12 sets x 2 reps

-4"Conventional Rack Speed Pulls

45% + heavy band

10 sets x 2 reps

-Wide Stance Bad Mornings into foam

2 sets x 20 reps

-GHRs

-Reverse Hypers

*Optional Finishers

-Narrow Stance Box Squat

2 sets

*weights, bar, and reps of choice

-Step Ups

2 sets x 1:30

-Good Mornings

2 sets

*weights, bar, and reps of choice