Tuesday - August 23, 2016

warm-up

450m run

then...

"Cindy "

WOD

6 snatches (165lbs/115lbs)

8 snatches (155lbs/110lbs)

10 snatches (135lbs/95lbs)

12 snatches (115lbs/80lbs)

14 snatches (95lbs/65lbs) 

2 minutes rest between each set 

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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 6 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Glute Bridges 

100 reps 

-ABS