Tuesday - February 23, 2016

warm-up

450m run

then…

"Cindy"

WOD

In a 22 minute window

Max Distance Farmers Carry

Men use 53lb kettlebell

Women use 35lb kettlebell

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Westside

Dynamic Effort Lower

-Box Squats 

60% + Bands

3 sets x 2 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-Chinese Deads

5 sets x 2 reps

-GHR's

2 sets x 10 reps

-Snatch Grip Extensions

3 sets x 4 reps

-Glute Bridges

100 reps

-Leg Curls

100 reps

-ABS