warm up

450m run

then…

"Cindy"

2 rounds

then…

Deadlift

1-1-1-1

*warm up and work to heavy singles

**this work is not for athletes doing Westside

WOD

5 clean and jerks (135lbs/95lbs)

25 double unders

6 rounds for time

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Westside

Dynamic Effort Lower

  -Box Squats 

  14" Box (12")

  45% + bands   

  10 sets x 2 reps  

  -Sumo Pulls 

  4 sets x 1 rep @53%

  4 sets x 1 rep ascending   

  *Next 3 exercises are not a superset but     should be performed consecutively after   prescribed sets are finished

  -GHRs

  3 sets x 8 reps

  Snatch Grip Back Extensions

  2 sets x 8 reps

  -Hip Bridges

  100 reps (135lbs/95lbs)

  -Straight Legged Sit Ups

  3 sets x 3 reps

  *max weight

  -Barbell Oblique Work

  3 sets x 20 reps (45lbs)