warm-up
450m run
then…
"Cindy"
WOD
"Randy"
75 Snatches (75lbs/55lbs) For Time
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Westside
Dynamic Effort Lower
-Box Squats
15" Box (13")
50% Straight Weight
8 sets x 2 reps
-Free Squat
1 set x 1 rep
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-Snatch Grip Extensions
3 sets x 10 reps
-Glute Bridges
100 reps
-ABS
*Optional
-Rack Pulls
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