Saturday- December 19, 2014

warm-up

450m run

then…

25 unbroken wall balls

25 unbroken toes to bar 

11.1 & 14.1

AMRAP 10

30 double unders 

15 power snatches (75lbs/55lbs)

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Westside

Max Effort Lower 

-Free Squats into Chains 

-Free Squats 

1 set x 3 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Rack Pulls + quadded bands

-2 SuperSets of:

12 stiff legged deadlifts (135lbs/95lbs)

20 KB box squats 

-GHR's

-Reverse Hypers 

-ABS 

*Optional

-Farmers Carries