warm-up
450m run
then...
"Cindy"
WOD
AMRAP 10
200m run
3 clean & jerks (155lbs/105lbs)
7 kb swings
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Westside
Dynamic Effort Lower
-Box Squats + Bands + Chains
6 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 7 reps
-Snatch Grip Extensions
3 sets x 7 reps
-Back Extensions
3 sets x 30 reps
-Leg Curls
100 reps
-ABS
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