Tuesday - March 17, 2015

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 13

10 Goblet Squats

6 KB Snatches

100m Run

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Westside

Dynamic Effort Lower 

-Box Squats 

15.5" Box (13.5")

55% + Bands 

3 sets x 2 reps 

then…

2 sets x 2 reps 

*ascending 

-Sumo Pulls

8 sets x 1 rep 

-GHR's

5 sets x 5, 5, 10, 15, 20 reps 

-Snatch Grip Extensions

3 sets x 12 reps 

-Glute Brides 

1 set x 100 reps 

-Reverse Hypers 

3 sets x 15 reps 

-Barbell Obliques 

200 reps 

-Machine Abs 

3 sets x 10 reps