Tuesday- November 24, 2015

Warm Up

In 10 minutes

450m run

Then...

AMRAP

"Cindy"

WOD

300m shuttle

20 HSPU

5 rounds for time

WESTSIDE

Dynamic Effort Lower

-Box Squats 

SSB

15" Box (14")

55% + Bands 

5 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Free Squat

64% x 8 reps

68% x 5 reps

75% x 2 reps

75% x 2 reps

79% x 1 rep

-GHR's
3 sets x 8 reps 

-Snatch Grip Extensions 
3 sets x 10 reps 

-KB Box Squats

-Blob Deads

3 sets 

-ABS