Tuesday - January 19, 2016

warm-up 

450m run

then…

"Cindy"

WOD

AMRAP 7 

7 front squats (135lbs/95lbs)

7 sit ups 

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Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

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

4 sets x 5 reps 

-Blob Deads 

2-3 sets 

-ABS