Tuesday - September 27, 2016

warm-up

450m run

then…

toes to bar "Cindy"

WOD 

7 squat clean thrusters (175lbs/125lbs)

7 pull ups 

3 rounds for time 

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Westside

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 reps

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 5 reps 

-Blob Deads 

2 sets 

-ABS