Tuesday - October 11, 2016

warm-up

450m run

then...

"Cindy"

WOD

EMOM 14

Odd - 10 floor press 

Even - 10 back squat 

165lbs/110lbs

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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

5 sets x 8 reps

-Back Extensions 

3 sets x 6 reps

-Blob Deads

3 sets 

-ABS