Saturday- September 13, 2014

warm up
450m run
then…
25 unbroken wallballs
25 unbroken toes to bar

WOD

30 Barbell Burpee Clean & Jerks
For time

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Westside

Max Effort Lower

-Box Squats

15" Box

Straight Bar

65% + Bands

3 sets x 2 rep

-Free Squat
1 set x 3 reps 
*same weight as last 5 rep set

- Sumo Pulls + band

-Low Rack Pulls (conventional)

-Reverse Hypers 

3 sets x 20 reps

-GHRs (weighted)

3 sets x 8 reps 

-10 Snatches (135/95)

Optional

-Heavy Band Conventional Pulls

-Good Morning Variation

-Farmers Walks