Tuesday - April 19, 2016

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time 

400m run

20 clean & jerks (95lbs/65lbs)

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Westside 

Dynamic Effort Lower

-Box Squats

55% + bands

4 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-Dimmel Deads 

2 set x 20 reps

-Leg Curls 

1 set x 100 reps

-Blob Deads

2 sets 

-ABS