warm-up
450m run
then...
5 knee jumps
6 pass throughs
7 Spider-Man's
WOD
10-9-8-7-6-5-4-3-2-1
Kettle bell swing
snatch
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Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
-Sumo Pulls
9 sets x 1 rep
-Conventional pulls
3 sets x 1 rep
-GHR's
4 sets x 3 reps
-45 Degree Deads
2 sets x 10 reps
-KB Box Deads
2 sets x 20 rep
-Blob deads
-Leg Press
-Leg Curls
-ABS
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