Tuesday- August 4, 2015

Warm up

450m run

Then...

"Cindy"

WOD

10 squat cleans (135/95)

10 pull ups

3 rounds for time

Westside

Dynamic Effort Lower

-Box Squats 

15" box (13") 

55% + Bands 

8 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 reps 

-Conventional Pulls

3 sets x 10 reps (185lbs/135)

-GHR's

3 sets x 10 reps 

-Barbell Snatch Back Extensions 

3 sets x 10 reps 

100 Glute bridges (135/95)

-GHD Sit-Ups

3 sets x 10 reps