warm-up
450m run
then...
"Cindy"
WOD
AMRAP 7
2 squat cleans
2 pull ups
4 squat clean
4 pull ups
6 squat clean
6 pull ups
Etc.
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Westside
Dynamic Effort Lower
-Box squats
55% + Bands
4 sets x 2 rep
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-45 Degree Deads
2 sets x 7 reps
-Blob Deads
-Leg Press
-Lunges
-Leg Curls
-ABS
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