Tuesday - February 03, 2015

warm-up
In 10 minutes

450m run

then…

"Cindy"

Conventional Deadlifts 

1-1-1-1 @ 60%

*move weight as fast as possible

WOD

Five rounds, 1 min on & 1 min off:

2 Power snatches (95lbs/65lbs)

4 burpees

*Rounds and reps will be your score

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Westside

Dynamic Effort Lower

-Box Squats 

14" Box (12" women)

Texas Squat bar (Bow Bar)

50% + bands 

8 sets x 2 reps 

-Sumo Pulls

8 sets x 2 reps
*add weight by feel

  -GHRs

  3 sets x 10 reps

  Snatch Grip Back Extensions

 3 sets x 10 reps

  -Hip Bridges

  100 reps (135lbs/95lbs)

-Reverse Hypers

2 sets x 15

  -Straight Legged Sit Ups

  3 sets x 8 reps

  *add weight

  -Barbell Oblique Work

  1 sets x 100 reps (45lbs)