Tuesday - January 22, 2019

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 11

8 wall balls 

6 kb swings

4 toes to bar 

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands

3 sets x 1 rep 

-Sumo Pulls 

9 sets x 1 reps 

-Conventional Pulls 

3 sets x 1 rep

-Sumo Dimels

3 sets x 20 reps 

-Snatch Grip Extensions

3 sets x 3 reps

-ABS