Saturday- December 06, 2014

warm-up

450m run

100m run

5 push ups 

10 squats

WOD

"Diane" 

21-15-9

deadlifts (225lbs/155lbs)

handstand push-ups

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Westside

Max Effort Lower 

-Box Squats

Soft Top

Cambered Bar (women SSB)

Heavy Chains 

4 sets 

-Free Squat 

1 set x 5 reps 

-Sumo Pulls

3 Mats + Bands 

5 sets

*ascending weight 

-Rack Pulls

Quadded Bands 

-ABS