warm up
450m run
then…
5 toes to bar
10 push ups
15 squats
6x
WOD
EMOM 10
2 Thrusters
H.A.P
POST SCORE TO COMMENTS
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*ALL EXTRA CREDIT IS OPTIONAL*
CHOOSE ONE OR TWO FROM BELOW
Extra Credit
Westside
Max Effort Bench
-Log Bench + chains
-Bent Over Rows
4 sets x 5 reps
H.A.P
-DB Hammer Curls
3 sets x 15 reps
-Triceps Pressdowns
3 sets x 30 reps
H.A.P
-Face Pulls
1 set x 150 reps
-Log Bench + chains
-Bent Over Rows
4 sets x 5 reps
H.A.P
-DB Hammer Curls
3 sets x 15 reps
-Triceps Pressdowns
3 sets x 30 reps
H.A.P
-Face Pulls
1 set x 150 reps
Endurance
1 mile run
Row
1000m row
Swim
1400m swim
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