Tuesday - January 02, 2018

warm-up

450m run

then…

"Cindy"

WOD 

3 rounds for time 

10 clean & jerks (165lbs/115lbs)

10 burped box jumps 

300m run

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Curls 

-ABS