Tuesday- February 23, 2015

warm-up

450m run

then…

"Cindy"

WOD

10 squat cleans (135lbs/95lbs)

10 over bar burpees 

3 rounds for time 

----------------------------------------------------

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13" women)

Cambered Bar (Bow Bar)

60% + Bands 

5 sets x 2 reps 

-Sumo Pulls

3 sets x 1 rep @53%

3 sets x 1 rep ascending

-Free Squats 

12 sets x 1 rep 

*ascending 
**do NOT max out!!!