Tuesday - March 10, 2015

warm-up

450m run

then…

"Cindy"

WOD

450m run

10 OHS (155lbs/105lbs)

3 rounds for time 

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

Westside

Dynamic Effort Lower

-Box Squats

Straight Bar

5 sets x 2 reps

then…

3 sets x 2 reps

*Box heights, percentages, & instructions in the gym

-Sumo Pulls

8 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 15 reps

-Snatch Grip Back Extensions

3 sets x 10 reps

-Reverse Hypers

3 sets x 20 reps

-Weighted ABS

3 sets

-Barbell Obliques