Tuesday - September 06, 2016

wamr-up

450m run 

then...

"Cindy"

WOD

On the 2 minutes for 20 minutes 

1 squat clean + front squat + 1 jerk 

Then...

AMRAP 5 

Squat clean & Jerk (185lbs/135lbs)

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 1 rep

-Sumo Pulls 

6 sets x 1 reps 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-Abs