Tuesday- October 21, 2014

warm-up

450m run

then…

"Cindy"

WOD

6 clean & jerks (135lbs/95lbs)
12 chest to bars
18 double unders 
5 rounds for time 

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Westside

Dynamic Effort Lower

-Box Squats 

15" box (women 12")

SSB (women texas squat bar)

60% + bands

8 sets x 2 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

5 sets x 1 rep

-KB Banded Box Squats 

3 sets x 20 reps

-Bad Mornings
3 sets x 12 reps

-GHR's
5 sets x 5, 5, 10, 15, 25 reps
(weighted if form holds)

-Reverse Hypers
3 sets glute reverse hypers 
3 sets reverse hypers

-ABS