Tuesday - July 11, 2017

warm-up

450m run

then...

"Cindy"

WOD

5 rounds for time 

10 power cleans 

100m sprint 

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 8 reps

-45 Degree Deads 

3 sets x 8 reps

-KB Box Deads 

2 sets x 20 reps

-Leg Press

-Blobs

-Leg curls

-ABS