Tuesday - December 05, 2017

warm-up

450m run

then...

"Cindy"

WOD 

15 shoulder to overhead (75lbs/55lbs)

200m run

AMRAP 12

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Westside 

Dynamic Effort Lower 

-Box Squats + Bands 

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 3 reps 

-KB Box Squats 

1 set x 75 reps 

-Blob Deads 

-Leg Press

-ABS