warm-up
450m run
then..
5 unbroken toes to bar
5 spider-mans
5 air squats
5 pass throughs
4x
WOD
21 wall balls
1 round of "Cindy"
15 clean & jerks
2 rounds of "Cindy"
9 power snatches
3 rounds of "Cindy"
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Westside
Dynamic Effort Lower
-Box Squats
5 sets x 3 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Sumo Dimels
3 sets x 20 reps
-GHRs
3 sets x 5 reps
-Leg Curls
100 rreps
-ABS
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