warm-up
450m run
then...
"Cindy"
7x
WOD
5 rounds for time
9 thrusters (95lbs/65lbs)
9 over bar burpees
------------------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 1 rep
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
4 sets x 6 reps
-Snatch Grip Extensions
3 sets x 4 reps
-Leg Curls
100 reps
-ABS
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