Tuesday- August 05, 2014

warm-up

450m run

then...

"C2B Cindy"

WOD

3 deadlifts, 3 Burpees - 2 rounds

5 deadlifts, 5 Burpees - 2 rounds

7 deadlifts, 7 Burpees - 2 rounds

9 deadlifts, 9 Burpees - 2 rounds

11 deadlifts, 11 Burpees - 2 rounds
(135lbs/95lbs)

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Westside

Dynamic Effort Lower

-Box Squats

14"

Texas Squat Bar 

40% + Chain

12 sets x 2 reps

-#5 Hole Conventional Rack Pulls

45% + Quadded Monster Minis

6 sets x 2 reps

-Sumo Pulls off Deficit

45% + bands

6 sets x 1 rep

-KB Box Squat

2 sets x 25 reps

-ABS

*Optional Finishers 

-Reverse Hypers 

-Good Mornings 

-Step Ups