warm-up

450m run

then…

"Cindy"

WOD

Open WOD 13.5

AMRAP 4

15 Thrusters (100lbs/65lbs)

15 Chest to Bar Pulls Ups 

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Westside

-Dynamic Effort Lower 

Box Squats 

14" Box (women 12")

50% + bands

12 sets x 2 reps 

-Free Squats 

1 set x 3 reps 

-Sumo Pulls 

3 sets x 1 rep @53%

3 sets x 1 rep ascending 

-Conventional Pulls

4 sets x 1 rep 

-Banded KB box squats 

2 sets x 20 reps 

-Banded KB box reads

2 sets x 20 reps 

-GHR's

-Reverse Hypers 

-ABS

*Optional 

-Rack Pulls