February 16, 2016

warm-up

450m run

then… 

"Cindy"

WOD 

AMRAP 4

30 lateral over bar burpees

AMRAP snatches (75lbs/55lbs)

Rest 4 minutes 

AMRAP 4 

20 lateral over bar burpees 

AMRAP snatches (135lbs/95lbs)

Rest 4 minutes 

AMRAP 4 

10 lateral burpees 

AMRAP snatches (165lbs/115lbs)

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

2 sets x 6 reps

-Snatch Grip Extensions 

2 sets x 12 reps 

-Blob Deads 

2-3 sets

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps

-ABS