April 21, 2015

warm up

AMRAP 7 

"Cindy"

WOD

3 Chest-to-bar

4 squat clean thrusters (115lbs/75lbs)
5 rounds for time

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Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

40% + Bands + Chains 

8 sets x 2 reps  

*ascending chain 4 sets x 2 reps 

-Free Squats 

2 sets x 1 rep

-Sumo Pulls  + bands

15 sets x 1 rep

*ascending chains 

-GHR's 

4 sets

*NO POOR MANS 

-AB Wheels 

3 sets x 3 reps