Saturday - February 26, 2016

warm-up

450m run

then…

5 pass throughs 

5 air squats 

5 spider-mans

Open WOD 16.1

AMRAP 20 

25ft overhead walking lunge (95lbs/65lbs)

8 bar facing burpees 

25ft overhead walking lunge (95lbs/65lbs)

8 chest to bar pull ups 

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Westside

Max Effort Lower 

-Box Squats + Bands & Chain

Guys: Bow Bar 

Girls: Straight Bar 

-Sumo Pulls 

-Conventional Pulls  

3 sets x 1 rep

-Chinese Deads 

4 sets x 2 reps 

-GHR's 

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps 

-ABS