Tuesday- November 11, 2014

warm up

In 10 minutes

450m run

then…

"Cindy"

WOD

30 clean & jerks (95lbs/65lbs)

2 minutes rest

3 rounds for time

-------------------------------------------------

Westside 

Dynamic Effort Lower 

-Box Squat + chains 

16" Box (women 14")

Cambered Bar (women Texas Squat Bar)

4 sets x 5 reps @ 45%

1 set x 5 reps @ 52%

-Free Squats 

1 set x 3 reps

-Sumo Pulls (2 mat deficit)

10 sets x 1 rep (ascending) 

-Conventional Pulls (from floor) 

10 sets x 1 rep 

-Super Sets

Reverse Hypers 

15 reps

+

ABMat Sit ups

20 reps

*Optional Finishers

-GHRs