Tuesday - March 22, 2016

warm-up

450m run

then…

"Cindy"

WOD

5 rounds for time

6 power snatch (135lbs/95lbs)

2 rounds of "Cindy"

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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 

3 sets x 6 reps

-Snatch Grip Extensions 

2 sets x 8 reps 

*static hold for :30-1:00 on the last rep of each set

-Blob Deads

2 sets 

-Glute Bridges

100 reps

-Leg Curls 

100 reps

-ABS