Tuesday - November 27, 2018

warm-up

4 - 200m sprints 

WOD 

450m run

10 minutes of "Cindy"

450m run

Score = Rounds + Reps + Total Time 

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Westside 

Dynamic Effort Lower

-Box Squats 

55% + Bands 

4 sets x 1 rep 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-Sumo Dimels Into Bands 

3 sets x 20 reps 

-Snatch Grip Extensions 

2 sets x 7 reps 

-ABS