warm-up
450m run
then...
50 wall balls
WOD
AMRAP 9
5 thrusters
5 toes to bar
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Westside
Max Effort Lower
-Free Squats
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-1 Super Set
50 back extensions
50 ab mat sit ups
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