Tuesday - November 29, 2016

warm-up

450m run

then…

"Cindy"

WOD 

20 wall balls (20lbs/14lbs)

7 snatch (135lbs/95lbs)

20 wall ball (20lbs/14lbs)

7 snatch (155lbs/105lbs)

20 wall ball (20lbs/14lbs)

7 snatch (185lbs/135lbs)

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Westside

Dynamic Effort Lower 

-Box Squats 

12 sets x 2 reps 

50% + Bands 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sweatt shrugs 

3 sets 

-Snatch grip

8-12 reps 

-45 degree

2 sets x 3 reps

-ABS