warm-up
450m run
then…
"Cindy"
WOD
3 rounds for time
400m run
10 pull ups
15 box jumps
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Westside
-Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Free Squats
50% x 4 reps
58% x 4 reps
74% x 3 reps
80% 2 sets x 3 reps
-Blob Deads
3 sets
-GHR's
5 sets
-Snatch Grip Extensions
4 sets x 5 reps
-ABS
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