Tuesday - November 01, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 7

7 front squats (135lbs/95lbs)

7 sit ups 

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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 reps

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

-Glute Bridges 

100 reps

-ABS