warm-up
450m run
then...
Chest to bar "Cindy"
WOD
3 rounds for time
15 kettlebell swing (53lbs/35lbs)
12 burpee
9 power snatch (95lbs/65lbs)
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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 7 reps
-Snatch Grip Extensions
3 sets x 5 reps
-Blob Deads
2 sets
-Glute Bridges
100 reps
-ABS
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