Tuesday - August 02, 2016

warm-up

450m run 

then...

"Cindy" 

WOD

  50 air squats 

5 clean & jerks (205lbs/ 135lbs) 

40 air squats 

4 clean & jerks 

30 air squats 

3 clean & jerks 

20 air squats 

2 clean & jerks 

10 air squats 

1 clean & jerk

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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 

2 sets x 8 repS

-Snatch Grip Extensions 

2 sets x 7 reps 

-Blob Deads 

-Glute Bridges

100 reps

-ABS