warm-up
450m run
then...
50 wall balls
WOD
21-15-9
power cleans
over bar burpees
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Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 3 reps
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