Tuesday- December 23, 2014

warm-up

450m run

then…

"Cindy"

Open WOD 11.5
AMRAP 20 
5 power cleans (145lbs/100lbs)
10 toes to bar 
15 wall balls (20lbs/14lbs)

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Westside
Dynamic Effort Lower 
-Box Squats 
15" Box (women 13")
60% + chains 
8 sets x 2 reps 

-Sumo Pulls
5 sets x 1 rep @53% (speed, technique, position)
5 sets x 1 rep ascending weight 

-Conventional Pulls
3 sets x 1 rep 

-Low Rack Pulls 
Quadded Bands 
*ascending til' the cows come home