Saturday- November 29, 2014

warm-up

450m run 

then…

3 broad jumps

4 spider-mans 

5 pass throughs

6x

WOD

21-15-9

OHS (95lbs/65lbs)

Pull Ups 

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Westside

Max Effort Lower

-Box Squat

16" Box (women 13")

Texas Squat Bar (women Cambered Bar)

Chains & Bands

-Free Squats 

1 sets x 3 reps 

-Sumo Pulls + Bands

5 sets x 1 rep

*ascending weight 

-Conventional Pulls + Bands

3 sets x 1 reps 

*ascending weight

-Deadlift Back Extensions 
4 sets x 3 reps 

-Cambered Bar Good Mornings 

-Ankle Weight Leg Curls

1 set x 100 reps 

-Reverse Hypers 

-ABS