Tuesday- December 16, 2014

warm-up

450m run

then…

"Cindy"

Open Workout 13.4

In 7 Minutes Complete as Many Reps As Possible 

3 clean & jerks (135lbs/95lbs)

3 toes to bar

6 clean & jerks

6 toes to bar 

9 clean & jerks 

9 toes to bar 

12 clean & jerks

12 toes to bar 

etc., etc., etc. 

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box ( Women 13")

55% + chains

8 sets x 2 reps 

-Free Squats 

1 set x 3 reps

-Sumo Pulls

7 sets x 2 reps

-Conventional Pulls

3 sets x 2 reps

-Paused Squats 

4 sets x 8 reps 

*Narrow Stance 

-Dimmel Deadlifts into bands 

3 sets x 20 reps 

-GHR's

-Reverse Hypers 

-ABS