warm-up
450m run
then...
"Cindy"
WOD
200m run
7 hang snatch
3 burpee pull ups
4 rounds for time
--------------------------------
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 rep
-Sumo Dimels
3 sets x 20 reps
-GHR's
4 sets x 10 reps
-Snatch Grip Extensions
3 sets x 8 reps
-KB Box Deads
4 sets x 10 reps
-ABS
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