Saturday- July 27, 2013

Warm Up

450m Run

then...

5 inch worms

6 spidermans

10 pass throughs

4x

WOD

"Fran"

21-15-9

Thrusters (95lbs/65lbs)

Pull ups

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Max Effort

Box Squats 

14" box

Straight Weight

5 sets x 2-3 reps

*ascending weight

Conventional Deficit Deathlifts

2" deficit

3-5 sets x 2-3 reps

Reverse Hypers

3 sets

H.A.P

GHRs

5 sets

ABS