Tuesday- July 29, 2014

warm up

In 10 minutes

450m run

then…

AMRAP

"C2B Cindy"

WOD

30 Clean & Jerks (75lbs/45lbs)

2 minutes rest

30 Clean & Jerks (95lbs/65lbs)

2 minutes rest

30 Clean & Jerks (135lbs/95lbs)

For time

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Westside

Week 9

Dynamic Effort Lower

-Box Squats

14.5" box

Texas Squat Bar

60% + chains

6-8 sets x 2 reps

-#4 Hole Conventional Rack Speed Pulls

45% + heavy band

8 sets x 2 reps
*quadded minis 

Deficit Sumo Pulls + band 

8 sets x 1 reps

*Optional Finishers

-GHRs
2 sets x 10 reps

-Reverse Hypers
1 set x 30 reps

-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