Tuesday - August 9, 2016

warm-up

450m run

then...

"Cindy"

WOD

7 rounds on the 5 minute of: 

100m shuttle run (50x2) 

15 KB swings (53lbs/35lbs) 

100m shuttle run (50x2)

15 burpees 

100m shuttle run (50x2)

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 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 3 reps 

-KB Box Squats
2 sets x 20 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps

-Reverse Hypers 

2 sets x 25 reps 

-ABS