warm-up
450m run
then…
6 spider-mans
4 inch worms
6 squat jumps
4 pass throughs
WOD
100 Overhead Squats for time (95lbs/65lbs)
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Westside
Max Effort Upper
-Bow Bar Bench
-Outlaw Wide Bench
3 sets x 1 rep Paused
-Double Pause Bench
3 sets x 2 reps
-Laying Triceps Extensions
3 sets x 10 reps
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