Saturday - March 16, 2019

warm-up

450m run

then...

4 burpees

5 air squats

6 pass throughs 

4x

WOD 

1 round "Cindy"

 5 clean & jerks

1 round of "Cindy"

6 clean & jerks 

1 round of "Cindy"

7 clean & jerks

1 round of "Cindy"

8 clean & jerks 

1 round of "Cindy"

9 clean & jerks

1 round of "Cindy"

10 clean & jerks 

1 round of "Cindy"

FOR TIME (135lbs/95lbs)

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Westside

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 5 reps 

-Back Extensions w/barbell

3 sets x 10 reps

-Blob Deads

3 sets x 10 reps 

-Leg Curls 

200 reps 

-ABS