Tuesday - December 05, 2016

warm-up

450m run 

then…

"Cindy"

WOD

3 rounds for time 

50 double unders 

25 kettle bell swings 

5 power cleans (225lbs/155lbs)

------------------------------------------------------------------

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands

6 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sweatt Shrugs 

-3 Super Sets Of 

8 GHR's

8 Snatch Grip Extensions 

-Blobs 

-Leg Press

-Free Squats 

3 sets 

-ABS