Tuesday - April 14, 2015

warm-up

450m run

then...

"Cindy"

3x 

WOD

AMRAP 7 

5 front squats (185lbs/135lbs)

10 lateral burpees

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Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

60% + Bands + Chains 

1 sets x 2 reps  

*ascending chain 4 sets x 2 reps 

-Free Squats 

2 sets x 1 rep

-Sumo Pulls 

12 sets x 1 rep 

-Snatch Grip Extensions

5 sets x 5-8 reps 

*ascending weight

-GHR's 

4 sets 

-AB Wheels