Tuesday - January 08, 2019

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 15 

20 unbroken wall balls 

10 right arm dumbbell snatch 

10 left arm dumbbell snatch 

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Westside

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels Into Bands 

3 sets x 20 reps 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls 

100 reps

-ABS