warm-up
450m run
then...
"Cindy"
WOD
25 pull ups
75 sit ups
75 air squats
25 pull ups
75 air squats
For Time
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Westside
Dynamic Effort Lower
-Box Squats
5 sets x 3 reps + Bands
-Sumo Pulls
9 setes x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
5 sets x 5 reps
-Snatch Grip Extensions
3 sets x 7 reps
-KB Box Deads
3 sets x 15 reps
-Leg Curls
100 reps
-ABS
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