warm-up
450m run
then…
4 spider-mans
5 inch worms
6 pass throughs
WOD
10 clean & jerks
10 over bar burpees
300m run
3 rounds for time
---------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Heavy Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 1 rep
ABS
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