Tuesday- June 09, 2015

warm-up
In 10 minutes

450m run

then…

"Cindy"

WOD

AMRAP 7

7 front squats (155lbs/105lbs)

7 sit-up 

*First rep must be a squat clean

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Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13" Box)

42% + Bands + chains

12 sets x 2 reps 

-Free Squats

1 set x 1 rep 

-Sumo Pulls + bands + chains

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 3-5 reps