Tuesday - September 22, 2015

warm-up

450m 

run

then…

Chest to bar "Cindy"

WOD 

21 deadlifts (135lbs/95lbs)

10 ohs (135lbs/95lbs)

3 rounds for time 

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Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

60% + Bands & Chains 

6 sets x 2 reps 

*ascending chain 

-Sumo Pulls 

9 sets x 1 rep

*ascending chain

-Conventional Pulls 

3 sets x 1 rep 

-Blob Deads

3 sets 

-Glute Bridges 

100 reps 

-ABS