Tuesday - November 12, 2019

warm-up

450m run

then...

"Cindy"

WOD

400m run

30 kb swings 

20 sit ups 

10 clean & jerks 

2 rounds 

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Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Chains 

3 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 3 reps

-Back Extensions

100 reps

-Ab Mat Sit Ups 

100 reps 

-Leg Curls 

100 reps 

-ABS