Tuesday - January 10, 2016

warn-up

450m run

then…

"Cindy"

WOD

21-15-9 

power clean (135lbs/95lbs)

push ups 

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

Westside 

Dynamic Effort Lower 

-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 sets 

-GHR's

3 sets x 7 reps 

-45 Degree Deads

-Lunges

-ABS