Tuesday - March 01, 2016

warm-up

450m run 

then...

"Cindy" 

WOD 

12-9-6

Snatch grip dead (135lbs/95lbs)

Hang power snatch 

OHS 

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

2 sets x 7 reps 

-Snatch Grips Extensions 

2 sets x 5 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps

-ABS