warm-up
450m run
then...
"Cindy"
5x
WOD
AMRAP 8
3 thrusters
3 pull ups
6 thrusters
6 pull ups
9 thrusters
9 pull ups
etc., etc., etc.,
---------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Bands
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 reps
-Conventional Pulls
3 sets x 1 rep
-GHR's
4 sets x 8 reps
-Snatch Grip Extensions
3 sets x 3 reps
-Back Extensions + Sit Ups
3 sets x 25 reps
-ABS
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