Tuesday- August 26, 2014

warm up
450m run
then…
"Cindy"

For time:
20 Power cleans, (135lbs /95lbs)
20 Shoulder to overhead, (135lbs/95lbs)
10 Power cleans, (155lbs/105lbs)
10 Shoulder to overhead, (155lbs/105lbs)
5 Power cleans, (185lbs/125lbs)
5 Shoulder to overhead, (185lbs/125lbs)
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Westside

Dynamic Effort Lower

-Box Squat
13" box (women 12")

Texas Squat Bar

40% + Chain

12 sets x 2 reps 

-Sumo Speed Pulls + band
9 sets x 1 rep

-Conventional Pulls
3 sets x 1 rep

-Dimmel Deads
3 sets x 20 reps

-Bad Mornings
3 sets x 10 reps

-GHRs
3 sets x 8 reps

-Reverse Hypers

3 sets x 15-20 reps

-ABS