warm-up
450m run
then…
8-100m runs
WOD
20 burpees
20 sit ups
4 rounds for time
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Westside
Max Effort Upper
-Bench + Bands
10 sets x 3 reps
-Laying Extensions
3 sets x 20 reps
-Bent Over Rows
9 sets x 3 reps
-Pull Ups
50 reps
-ABS
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