Warm Up
In 10 minutes
450m run
then...
-10 squats
-4 alternating knee jump pistols
-Partner Wheel Barrows 10-20'
WOD
10 rounds
"Cindy"
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Westside
ME Lower
-Box Squats
Men-Cambered Bar, 14"+ foam
Women-Bow Bar, 13" + foam
-Free Squat
1 set x 3 reps
-Sumo Deadlifts
70% x 4 x 4
80% x 2
90% x 2
70% max reps
*numbers are calculated as true max + 10lbs
-Alternating Banded KB Box Dead/Squat
3 sets x 20 reps
-GHRs
5 sets x 5, 5, 10, 15, 20
*add weight if form holds
-Reverse Hypers
3 sets x 1 million reps
* your lack of doing Reverse Hypers is directly proportionate to how much you suck
-Optional Finisher
-Rack Lunges
-Overhead Lunges
-Heavy Band Rack Pulls
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