Tuesday- May 12, 2015

warm up

In 10 minutes

450m run

then…

"Cindy"

AMRAP 9

3 hang squat snatch (135lbs/95lbs) 

9 Toes-bar

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13" box)

50% + Bands 

5 sets x 2 reps 

-Stacia Cold Bar

-Sumo Pulls + band

12 sets x 1 rep

-Conventional Pulls + band

3 sets x 1 rep 

-GHR's

4 sets x 10 reps

-Reverse Hypers

3 sets x 10 reps

-ABS

Mike:

- Cold Bar

-Snatch Grip Back Extensions 

3 sets x 12 reps 

-Glute Bridges

100 reps