warm-up
450m run
then…
8-100m runs
WOD
EMOM 10
1 power clean
-----------------------------------------
Westside
Dynamic Effort Lower
-Bench
10 sets x 2 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-100 Push ups
-Machine Extensions
2 sets x 20 reps
-Face Pulls
2 sets x 20 reps
-ABS
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