Tuesday - April 30, 2019

warm-up

450m run

then...

"Cindy"

WOD 

21 squat cleans 

15 power snatch 

9 thrusters

(135lbs/95lbs)

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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

-Sumo Dimels 

3 sets x 20 reps

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Squats

3 sets x 20 reps

-ABS