Tuesday - September 29, 2015

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 7 

9 toes to bar 

3 hang power cleans (185lbs/135lbs)

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Westside

Dynamic Effort Lower 

-Box Squats 

16" Box (14")

50% + bands & chains

12 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads

3 sets 

-GHR's 

3 sets 

-ABS