warm-up
450m run
then…
Toes to Bar "Cindy"
WOD
"McGee"
AMRAP 30
5 Deadlifts (275lbs/185lbs)
13 Push-Ups
9 Box Jumps (24in/20in)
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Westside
Dynamic Effort Lower
-Box Squats
16" Box (Women 14" Box)
Texas Squat Bar
55% Straight Weight
10 sets x 2 reps
-Free Squats
1 set x 3 reps
-Snatch Grip Deadlifts + Bands
8 Sets x 1 rep
-Sumo Deadlifts + Bands
4 sets x 1 rep
-Weighted Cossacks
3 sets
-2 Optional Accessories Athletes Choose
**Optional Exercise of The Day
-Alternating 1 arm wall ball shots
2 sets x 20 reps
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