warm-up
450m run
then...
1 wall walk
3 burpees
6 air squats
4x
WOD
5 rounds
3 snatches (155lbs/105lbs)
2 rounds of "Cindy"
-------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Heavy Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-Snatch Grip Extensions
2 sets x 20 reps
-Blob Deads
3-4 sets
-Leg Curls
100 reps
-ABS
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