Tuesday - October 13, 2015

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 10 

10 wall balls (20lbs/14lbs)

10 pull ups 

10 kb swings (53lbs/35lbs)

---------------------------------------------------------

Westside

Dynamic Effort Lower 

-Box Squats

16" Box (14")

60% + bands & chains

6 sets x 2 reps

-Sumo Pulls + Bands

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-GHR's

4 sets x 5 reps 

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads 

3-4 sets 

-Glute Bridges 

100 reps 

-ABS