warm up
450m run
then...
"Cindy"
5x
WOD
"Death by Burpees"
POST SCORE TO COMMENTS
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** ALL EXTRA CREDIT IS OPTIONAL**
EXTRA CREDIT
Westside
Max Effort Upper
Shoulder Saver Bench (2 board) + bands
*work up to heavy weight add sling shot and go heavier
-Close Grip Bench Press
3 sets
-Laying Triceps Extentions
3 sets
-Hammer Curls
3 sets
-100 Face Pulls
-Abs
Endurance
400m run
2min rest
4x
Row
500m row
2min rest
4x
Swim
400m swim
2min rest
4x
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