Tuesday - November 17, 2015

warm-up

450m run 

then...

"Cindy"

WOD

3-6-9-12-15

hang squat cleans (135lbs/95lbs)

burpee box jumps (24"/20")
For Time 

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Westside

Dynamic Effort Lower

-Box Squats 

16" Box (14")

55% + Bands 

8 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's
3 sets x 10 reps 

-Snatch Grip Extensions 
3 sets x 8 reps 

-Glute Bridges 

100 reps

-Blob Deads

3 sets 

-ABS