warm-up
450m run
then...
EMOM 8
"Cindy"
WOD
5 rounds
200m run
10 front squats
10 pull ups
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Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 3 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3sets x 1 rep
-GHR's
3 sets x 5 reps
-Snatch grip Extensions
3 sets x 10 reps
-Back Extensions + Ab Mat Sit ups
2 sets x 50 reps
-Leg Curls
100 reps
-ABS
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