Wednesday - December 19, 2018

warm-up

450m run

then…

8-200m sprints

WOD

3 squat snatches

3 pull ups

5 burpees

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Westside

Max Effort Upper

-Bench Press + Chains

-Laying Extensions

3 sets x 3 reps

-Bent Over Rows

5 sets x 5 reps

-Machine Dips

3 sets x 20 reps

-Machine Face Pulls

3 sets x 20 reps

-ABS