warm-up
450m run
then...
"Cindy"
WOD
AMRAP 10
10 - one arm kb swing each hand
10 goblet squats
10 clean grip power snatch (95lbs/65lbs)
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Westside
Dynamic Effort Lower
-Box Squats
15" Box (13")
50% + Bands
12 sets x 2 reps
-Sumo Pulls + Bands
6 sets x 1 rep
-Conventional Pulls + Bands
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-Snatch Grip Back Extensions
3 sets x 12 reps
-Reverse Hypers
3 sets x 20 reps
-ABS
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