warm-up
450m run
then…
"Cindy"
WOD
5 rounds for time
15 ab mat sit ups
5 cleans (heavy)
--------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Bands
5 sets x 5 reps
low box
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
*heavy
-Free Squats
-Sweatt Rows
-3 Super Sets Of…
8 snatch grip extensions
25 back extensions
-Blob Deads
-ABS
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