Tuesday- May 19, 2015

warm-up

450m run

then…

"Cindy"

WOD

10-9-8-7-6-5-4-3-2-1

 -KBS (53/35)

-pushups

-air squats

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

42% + Bands + Chain

8 sets x 2 reps 

then...

Ascending Chain

4 sets x 2 reps 

-Sumo Pulls + bands 

9 sets x 1 reps 

*ascending chain

-Conventional Pulls + bands 

3 sets x 1 rep 

-Half Dead/Dead Combo

3 sets @ 70%

3 + 2

45 degree weighted extensions
3 sets

GHRs

3 sets