Tuesday - July 12, 2016

warm-up

450m run

then...

"Cindy"

WOD

11-9-7

Over bar burpees 

OHS (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

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions
3 sets x 6 reps

-Glute Bridges 
100 reps

-Blob Deads

-ABS