Tuesday - September 13, 2016

warm-up

450m run

then...

"Cindy"

WOD

For time 

15 squat cleans (155lbs/105lbs)

12 Thrusters 

9 Clean & Jerks 

5 minutes rest 

Then...

AMRAP 8 

4 lateral over bar burpees 

2 hang power cleans (205lbs/145lbs)

--------------------------------------------------------

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 4 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-KB Box Squats 

2 sets x 25 reps 

-Blob Deads 

2 sets 

-Glute Bridges

100 reps

-Leg Curls 

100 reps

-ABS