Tuesday - June 30, 2015

warm-up

450m run

then...

"Cindy"

WOD

10 snatches (95lbs/65lbs) 

10 pull ups 

3 rounds for time 

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

42% + Bands & Chains

12 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 12 reps 

-Glute Bridges 

100 reps 

-GHD Sit Ups

3 sets x 10 reps 

*Optional 

-Revers Hypers