Tuesday- November 18, 2014

warm-up

450m run

then…

"Cindy"

WOD

21-15-9

power cleans (135lbs/95lbs)

pull-ups

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Westside 

Dynamic Effort Lower

-Box Squats

14" box

Texas Squat Bar

50% Straight weight

8-12 sets x 2 reps 

-Sumo Pulls

5 sets x 1 rep

-Conventional Pulls

5 sets x 1 rep

-Choose your own accessories

then…

-GHR's 

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

-Reverse Hypers

-ABS