warm-up
450m run
then...
"Cindy"
WOD
12-10-8-6-4
thrusters (95lbs/65lb)
burees
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Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 reps
-Sumo Dimels
4 sets x 10 reps
-GHR's
3 sets x 5 reps
-Snatch Grip Extensions
4 sets x 3 reps
-KB Box Squats
2 set x 20 reps
-Leg Curls
100 reps
-ABS
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