warm-up
450m run
then...
"Cindy"
WOD
7 rounds for time
7 power snatches
7 snatch balances
7 OHS
(95lbs/65lbs)
*adjust weight as needed
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Westside
Dynamic Effort Lower
-Box Squats
15" box (13")
50% + Bands
12 sets x 2 reps
-Sumo Pulls
6 sets x 1 reps
-Conventional Pulls
3 sets x 10 reps (165lbs/105)
-Weighted Back Extensions
3 sets x 10 reps
-GHR's
3 sets x 10 reps
*Add weight if form holds
-GHD Sit-Ups
3 sets x 10 reps
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