warm-up
450m run
then...
8-100m runs
WOD
30 squat clean thrusters
For Time
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Westside
Max Effort Lower
-Box squats + Bands + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHRs
3 sets x 5 reps
-Snatch Grip Extensions
3 sets x 6 reps
-Blob Deads
-Leg Press
-ABS
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