Saturday- February 21, 2015

warm-up

450m run

then...

100 double unders 

WOD

21-15-9
wall balls (20/14)
burpees 

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Westside

Max Effrot Lower 

-Box Squats 

16" Box (13" women)

Bow Bar (Texas Squat Bar)

Heavy Bands

-Sumo Pulls 

Heavy Band & Chains

-Conventional Pulls

-GHR's

3 sets x 10 reps

-SSB Walking Lunges 

Max Distance 

-Reverse Hypers

3 sets x 12 reps

-Banded Obliques

3 sets

-Weighted Straight Legged Sit-Ups

3 sets x 8 reps

*Optional

-Rack Pulls