warm-up
450m run
then...
Chest To Bar "Cindy"
WOD
For Time:
12 thrusters (135lbs/95lbs)
12 squat clean & jerks (135lbs/95lbs)
12 clean & jerks (135lbs/95lbs)
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Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-Snatch Grip Extensions
2 sets x 4 reps
-Blob Deads
2-3 reps
-Glute Bridges
100 reps
-Leg Curls
100 reps
-ABS
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