warm-up
450m run
then...
50 wall balls
WOD
1 round of "Cindy"
1 squat snatch
ascending weight each round
5 rounds For Time
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Westside
-Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Sumo Dimels
3 sets x 20 reps
-Leg Curls
100 reps
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