Saturday- February 23,2013

WOD

"Obese Fran"

9-6-3

Thrusters (205lbs/145lbs)

Chest to Bar Pull Ups

For time

POST SCORE TO COMMENTS

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ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Box Squats

16" box

Straight Bar

Straight Weight

80%

5 sets x 2 reps

Rest as needed

Deathlifts

Sumo Pulls

Find 5 rep max

Reverse Hypers

4 sets x 10 reps

50% of max squat

-GHRs

3-5 sets x what you got (weight added as needed)

Concentrate on keeping your body in a straight line

Endurance

1000m sprint

1:30 rest

12x