Saturday- October 18, 2014

warm-up

450m run

then…

"Cindy"

WOD

Squat Snatch "Isabel"

30 Squat Snatches (135lbs/95lbs) 

For Time

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Westside 

Max Effort Lower 

-Box Squat 

15" Box (Women 12")

Bow Bar + Chain (Women SSB)

-Free Squat 
1 set x 3 reps 

-Sumo Pulls + bands

3 sets x 3 rep 

-Conventional + bands 

3 sets x 3 reps

-Bad Mornings

3 sets x 10 reps 

-GHR's

5 sets x 5, 5, 10, 15, 25 reps

-Reverse Hypers 

3 sets Gulte Revers Hypers 

3 sets Full Reverse Hypers 

-ABS