Tuesday - July 21, 2015

warm-up

450m run 

then...

"Cindy"

WOD
3 rounds for time 
10 thrusters (95lbs/65lbs)
10 pull ups 
10 kb swings (53lbs/35lbs)

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

Westside 

Dynamic Effort Lower

-Box Squats 

15" Box (13")

60% + Bands  

6 sets x 2 reps 

-Sumo Pulls + Bands

9 sets x 1 rep

-Conventional Pulls (Bumper Plates, no bands)
3 sets x 10 reps 

-3 SuperSets Of:
10 GHR's 
10 bad mornings 
20 glute bridges 
20 walking lunges 
***DO NOT REST BETWEEN MOVEMENTS!

-ABS