Tuesday - March 08, 2016

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time

15 bar facing burpees

15 push jerks (135lbs/95lbs 

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Westside

Dynmaic Effort Lower 

-Box Squats 

15" Box

55% + Bands

4 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS