warm-up
450m run
then…
"Cindy"
WOD
For Time:
21 thrusters (95lbs/65lbs)
7 muscle ups
15 thrusters
5 muscle ups
9 thrusters
3 muscle ups
*sub for muscle ups are pull ups for those without muscle ups
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Westside
-Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 2 reps
-Sumo Pull
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
3 SUPER SET:
-8 Snatch Grip Extensions
-8 Bad mornings
-Blob Deads (as many reps as possible)
-Leg Curls
-ABS
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