warm-up
450m run
then...
"Cindy"
WOD
15-12-9
clean & jerks (135lbs /95lbs)
burpees
box jumps
------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
4 sets no box raw
4 sets w/box
4 sets no box w/briefs
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 re
-Sweat Shrugs
3 sets x 4 reps
-45 Degree Deads
2 sets x 12 reps
-Blob Deads
-Leg Press
-Lunges
-ABS
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