Tuesday - December 22, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 12 

5 cleans (135lbs/95lbs)

10 shoulder to over head 

15 wall balls 

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Westside 

-Box Squats 

50% + Bands

12 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sweatt Shrugs 

-3 Super Sets 

7 GHR's

DB/KB Walking Lunge 

-Ground Back Extensions 

-Leg Press 

3 sets x 50 reps 

-ABS