Tuesday - November 26, 2019

warm-up

450m run

then...

"Cindy"

WOD

7 rounds for time 

7 push ups

6 knees to elbows 

5 hang power cleans 

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Westside 

Dynamic Effort Lower

-Box Squats 

55% + Chains 

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 6 reps

-KB Box Squats 

2 sets x 20 reps 

-3 super sets

20 weighted back extensions 

50 sit ups 

-Leg Curls 

100 reps

-ABS