Tuesday - November 28, 2017

warm-up

450m run

then...

"Cindy"

WOD

5 Rounds for time 

10 power cleans 

100m run

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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 7 reps 

-Snatch Grip Extensions 

2 sets x 20 reps

-KB Box Squats & Deadlift

2 sets x 20 reps 

-Blob Deads 

-Leg Press

-ABS