Tuesday- November 15, 2016

warm-up

450m run

then…

"Cindy"

WOD

5 rounds for time 

15 ab mat sit ups 

5 cleans (heavy)

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Westside

Dynamic Effort Lower 

-Box Squats + Bands

5 sets x 5 reps

low box

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

*heavy 

-Free Squats 

-Sweatt Rows

-3 Super Sets Of…

8 snatch grip extensions 

25 back extensions 

-Blob Deads 

-ABS