warm-up
450m run
then...
"Cindy"
WOD
10-9-8-7-6-5-4-3-2-1
clean grip snatch
5-3-5-3-5-3-5-3-5-3
strict pull ups
----------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
55% + Chains
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-Snatch Grip Extension
3 sets x 4 reps
-3 Super Sets
40 weighted back extensions
50 ab mat sit ups
-Leg Curls
100 reps
-ABS
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