Tuesday - June 23, 2015

warm-up

450m run

then...

Double "Cindy"

10 pull ups

20 push ups 

30 squats 

WOD

For Time Complete...

5 pull ups

5 thrusters (95lbs/65lbs)

2 rounds 

then...

10 sumo deadlift high pulls (95lbs/65lbs)

10 burpees

2 rounds 

then...

450m run

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Westside

Dynamic Effort Lower

-Box Squats 

55% + bands + chain 

6 sets x 2 reps 

-Sumo Pulls + bands 

9 sets x 1 rep 

*ascending chain 

-Comventional Pulls + bands 

3 sets x 1 rep 

-Mario: 6 Sumos & 6 Conventionals

-Round Back Rack Pulls 
(snatch grip)

-Banded KB Box Squats

3 sets x 20 reps 

-Back Straighteners

100 reps 

-GHD Sit Ups

1 set x 10 reps