Tuesday - January 12, 2016

warm-up

450m run

then...

chest to bar "Cindy"

WOD

100 wall balls (20lbs/14lbs)
For Time 

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Westside

Dynamic Effort Lower

-Box Squats 

15" (13")

60% + bands 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-ABS