Tuesday - November 22, 2016

warm-up

450m run

then

"Cindy"

WOD

21-15-9

Overhead Squats (115lbs/80lbs)

Handstand Push Ups

Burpee Pull-Ups

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Westside

Dynamic Effort Lower 

-Box Squats + Bands

6 sets x 2 reps 

Low Box 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

5 sets x 1 rep 

-Sweatt Rows

3 sets 

- 45 degree Deadlift

-Blob Deads 

-ABS