Tuesday - May 03, 2016

warm-up

450m run

then…

"Cindy"

WOD
4 rounds
30 push ups
15 OHS (95lbs/65lbs)

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Westside

Dynamic Effort Lower

-Box Squats 

50% + Bands

6 sets x 1 rep

-Sumo Pulls

6 sets x 1 rep

-Sumo 1 1/2 deads into bands

3 sets x 1 rep

*pull to lockout, then lower to knee and lockout again. 

*Work Up Heavy 

-Blob Deads 

*ascending 

-Glute Bridges 

1 set x 100 reps 

-AB Wheels 

*Advanced Lifters

GHR's on PoorMans