warm-up
450m run
then…
"Cindy"
WOD
Open WOD 11.2
AMRAP 15
9 deadlifts (155/100)
12 push ups
15 box jumps (24"/20")
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Westside
Dynamic Effort Lower
-Box Squats
15" Box (14")
60% + Bands
3 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Free Squats
54% x 3 reps
65% x 3 reps
74% x 3 reps
84% x 3 reps
-GHR's
5 sets x 5 reps
-Blob Deads
-Snatch Grip Extensins
3 sets x 12 reps
-Glute Bridges
1 set x 100 reps
-ABS
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