Tuesday - December 19, 2017

warm-up

450m run

then...

"Cindy"

WOD

5 power cleans 

6 pull ups 

9 push ups 

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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 4 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads

-Leg Press

-Leg Curls 

-ABS