warm-up
450m run
then...
"Cindy"
WOD
"Rankle"
AMRAP 20
6 deadlifts (225lbs/185lbs)
7 burpee pull ups
10 KB swing (70lbs/53lbs)
200m run
----------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
16" Box (14")
50% + bands & chains
12 sets x 2 reps
-Sumo Pulls + Bands
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Snatch Grip Back Extensions
3 sets x 5 reps
-Blob Deads
3 sets x 10 reps
-GHR's
4-5 sets
-ABS
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