Tuesday- March 03, 2015

warm-up

In 10 minutes

450m run

then...

"Cindy"

Thrusters
3-3-3-3

WOD

6-5-4-3-2-1

Hang Power Clean (135lbs/95lbs)

Burpees

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

Westside

Dynamic Effort Lower

-Box Squats

Straight Bar

6 sets x 2 reps

then…

4 sets x 2 reps

*Box heights and instructions for

 last 4 sets will be on the board.

**If you are remotly following our 

blog please feel free to contact Jack 

for these instructions.

***If you are coming here to rip me, my

gym, my athletes, and my programing 

off for your own dirty personal use please 

GO FUCK YOURSELF

-Sumo Deads

11 sets x 1 rep

-Conventional Pulls

4 sets x 1 rep

-GHRs

3 sets x 8 reps

-Reverse Hypers

3 sets x 15 reps

Optional

-Snatch Grip Extensions

-Glute Bridges