Tuesday - August 18, 2015

warm-up

450m run

then…

Chest to Bar "Cindy"

WOD

"Grace"

30 clean&jerks (135lbs/95lbs)

for time

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (14")

50% + Bands

12 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

2 sets x 1 rep 

-Conventional Pulls (bumper plates) 

2 sets x 10 reps  (225lbs/155lbs)

-Snatch Grip Back Extensions 

2 sets x 8 reps 

-KB Box Squats 

2 sets x 20 reps 

-GHD Sit Ups 

2 sets x 10 reps