warm-up
450m run
then...
"Cindy"
*strict pull ups
WOD
7 front squats (135lbs/95lbs)
7 burpees
5 rounds for time
-----------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
16" Box (14")
60% + bands & chains
6 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Blob Deads
3 sets x 1 rep
-Snatch Grip Extensions
3 sets x 5 reps
-GHR's
3 sets x 5 reps
-ABS
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