Saturday - October 17, 2015

warm-up

20 minute self warm up / set up

DEATH BY BARBIE WOD's

*10 minutes rest between each WOD

*WOD's must be done in order 

WOD 1

"The Truth" 2015

7k run

30 power cleans (205lbs/135lbs)

For Time - WOD must be Rx 

WOD 2 

"Air Force"

20 thrusters (95lbs/65lbs)

20 sumo deadlift high pulls (95lbs/65lbs)

20 push jerks (95lbs/65lbs)

20 overhead squats (95lbs/65lbs)

20 front squats (95lbs/65lbs)

For Time

WOD 3 

2 Rounds For Time 

75 double unders 

10 clean & jerks (165lbs/110lbs)

WOD 4 

"Karen"

150 wall balls (20lbs/14lbs)

For Time 

WOD 5

100 air squats 

For Time 

WOD 6

800m sprint 

WOD 7

Inspired By CrossFit LinchPin

7 squat snatch (185lbs/135lbs)

11 ring muscle ups

100 double unders 

11 ring muscle ups 

7 squat snatches (185lbs/135lbs)

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Westside 

Max Effort Lower

-Fifty IronMan

2 box squats + 1 deadlift

*ascend weight on both lifts

**must be done back to back

***4-6 sets 

-Conventional Pulls (Straight Weight)

2 sets x 1 rep