warm-up
450m run
then…
"Cindy"
WOD
AMRAP 14
10 power cleans (135lbs/95lbs)
15 air squats
200m run
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Westside
Dynamic Effort Lower
-Box Squats
15" Box (14")
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Free Squats
58% x 9 reps
69% x 5 reps
80% x 3 reps
80% 2 sets x 4 reps
-GHR's
3 sets
-Snatch Grip Extensions
3 sets x 5 reps
-Glute Bridges
1 set x 100 reps
-Blob Deads
3 sets
-ABS
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