Tuesday - September 20, 2016

warm-up

450m run

then…

"Cindy"

WOD

100ft over head walking lunges (45lb/25lb)

20 box jumps

3 rounds for time

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 reps 

Conventional Pulls 

3 sets x 1 rep 

-Dimmels 

3 sets x 20 reps 

-GHR's 

3 sets x 5 reps 

-ABS