Saturday- October 25, 2014

warm-up

450m run

then…

5 burpees 

10 push ups

15 wall balls 

3x

WOD

10 thrusters (95lbs/65lbs)

10 lateral burpees 

5 rounds for time 

------------------------------------------------

Westside 

Max Effort Lower 

-Box Squats 

16" box (women 14")

Straight Bar + Bands 

-Free Squat

1 set x 3 rep 

-Sumo Pulls 

3 sets x 3 reps 

*ascending 

-Conventional Pulls 

3 sets x 3 reps 

*ascending 

-3 SuperSets of

15 Bad Mornings

15 KB Box Squats

-GHR's

5 sets x 5, 5, 10, 15, 25

-Reverse Hypers 

2 sets glute reverse hypers 

2 sets reverse hypers

-ABS