Tuesday - December 29, 2015

warm-up

450m run

then…

"Cindy"

WOD

400m run

30 deadlifts (155lbs/105lbs)

20 front squats (155lbs/105lbs)

10 push press (155lbs/105lbs)

For Time 

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Westside

Dynamic Effort Lower

-Box Squats

15" box (14")

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

3 sets 

-Glute Bridges

100 reps 

-ABS