Tuesdyay - December 02, 2014

warm-up

450m run

then…

"Cindy"

3x

AMRAP 10

1 round of "Cindy"

1 squat clean

*ascending weight 

Score will be total load & wilks

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Westside

Dynamic Effort Lower

-Box Squat 

16" Box (14" women)

60% + Chains 

8 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Back Extension Deadlifts 

5 sets x 3 reps 

-Ankle Weight Leg Curls 

1 set x 150 reps 

-Reverse Hypers 

-ABS