Saturday - March 12, 2016

warm-up

450m run 

then...

"Cindy"

3x

Open WOD 16.3

AMRAP 7 

10 snatches (75lbs/55lbs)

3 bar muscle ups 

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Westside 

Max Effort Lower

-Box Squats + Chains

-Sumo Pulls 

4 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's

2 sets x 15 reps 

-Snatch Grip Static Hold

3 sets as long as possible 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS