warm-up
450m run
then...
"Cindy"
WOD
5 power snatch
200m run
4 strict pull ups
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Westside
Dynamic Effort Lower
-Box 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 8 reps
-Snatch Grip Extensions
3 sets x 6 reps
-Leg Curls
100 reps
-ABS
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