Tuesday - July 13, 2015

warm-up

450m run 

then...

"Cindy"

WOD
10 front squats (135lbs/95lbs)
10 burpees 
3 rounds for time 

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Westside 

Dynamic Effort Lower

-Box Squats 

15" Box (13")

55% + Bands  

8 sets x 2 reps 

-Sumo Pulls + Bands

9 sets x 1 rep

-Conventional Pulls + Bands

3 sets x 1 rep 

-Banded KB Box Squats
2 sets x 20 reps

-Snatch Grip Back Extensions

2 sets x 12 reps 

-Reverse Hypers 

2 sets x 20 reps 

-GHD Sit Ups
2 sets x 10 reps