Tuesday- October 28, 2014

warm-up

450m run 

then…

"Cindy"

WOD

10 Unbroken Clean & Jerks (135lbs/95lbs)

1 minute rest

3 Rounds For Time 

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Westside 

Dynamic Effort Lower 

-Box Squat 

14" Box (women 12")

SSB (women bow bar)

50% + Bands

12 sets x 2 reps

-Free Squats 

1 set x 3 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls 

9 sets x 1 rep 

-Reverse Hypers 

*Optional Finishers

-GHRs

-KB Box Deadlifts

2 sets 

-KB Box Squats

2 sets