Tuesday - February 12, 2019

warm-up

450m run

then…

"Cindy"

WOD 

3 rounds for time 

21 wall balls (20lbs/14lbs)

15 toes to bar

9 power snatch (135lbs/95lbs)

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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 

-Sumo Dimels

4 sets x 10 reps 

-GHR's

5 sets x 4 reps

-Snatch Grip Extensions 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS