warm-up
450m run
then...
50 wall balls
WOD
AMRAP 7
3 power snatch
3 squat snatch
100m run
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Westside
Max Effort Upper
-Bench Press
7 sets x 3 reps
-5 Super Sets
10 push ups
10 dumbbell floor press
10 bent over rows
-Face Pulls
100 reps
-ABS
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