warm-up
450m run
then…
Chest To bar "Cindy"
WOD
10-9-8-7-6-5-4-3-2-1
Snatch (135lbs/95lbs)
Burpee
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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
-GHR's
3 sets x 7 reps
-Snatch Grip Extensions
3 sets x 5 reps
-Blob Deads
2-3 sets
-Glute Bridges
100 reps
-Leg Curls
100 reps
-ABS
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