Tuesday - April 11, 2016

warm-up

450m run

then…

"Cindy"

WOD

"HELEN"

3 rounds for time

400m run

21 kb swings (53lbs/35lbs)

12 pull ups

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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 

-Dimmels

2 sets x 20 reps

-Leg Curls 

100 reps

-Glute Bridges

100 reps

-ABS