warm-up
450m run
then...
"Cindy"
WOD
AMRAP 7
7 power cleans (75lbs/55lbs)
7 thrusters (75lbs/55lbs)
7 pull ups
*thrusters must be power clean into the thruster
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Westside
Max Effort Lower
-Box Squats
15" Box (13")
55% + Bands & Chains
8 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Snatch Grip Extensions
3 sets x 12 reps
-Blob Deads
3 sets x 5-10 reps
-GHR's
3 sets x 5 reps
-ABS
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