Tuesday - September 08, 2015

warm up

In 10 minutes

450m run

then...

"Cindy"

WOD

4-5-6-7-8

Bar Muscle Ups (pull up sub)

Wall Balls (3x reps)

12-15-18-21-24

*Inspired by CrossFit Linchpin

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Westside

Box Squats 

50% + bands

12 sets x 2 reps

*ascending box 

*ascending chain

Sumo Deads + band

6 sets x 1 rep

Conventional Deads

3 sets x 1 rep

**Below only for those not competing**

Blob Deads

3 sets x 8 reps

GHRs

3 sets

ABS