warm-up
450m run
then...
"Cindy"
7x
WOD
3 rounds for time
10 clean and jerks (185lbs/135lbs)
12 cal assault bike
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Westside
Dynamic Effort Lower
-Box a Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 7 reps
-45 Degree Deads
2 sets x 12 reps
-Leg Press
-Blob a Deads
-Lunges
-Leg Curls
-ABS
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