Saturday- September 6, 2014

warm-up

450m run

then…

Five 100m warm ups

10 sprints

WOD

4 rounds for time of :

6 GTO ( ground - to - overhead) (185lbs/120lbs)

200m run

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Westside

Max Effort Lower

-Box Squats

15" Box

Straight Bar

70% + Bands

5 sets x 1 rep

-Max Effort Sumo Pulls

Off 2" Blocks 

-10 Snatches (135/95)

-10 OHS (155/105)

-10 Clean & Jerks (185/135)

-Reverse Hypers 

3 sets x 20 reps

-GHRs (weighted)

3 sets x 8 reps 

Optional

-Heavy Band Conventional Pulls

-Good Morning Variation

-Farmers Walks