warm-up
450m run
then...
5 - 200m sprints
WOD
2 rounds
25 thrusters
25 burpees
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Westside
Max Effort Upper
-Bench Press
3 sets x 1 rep no warm up
-Push ups
150 reps
-Pulls Ups
50 reps
-Dips
100 reps
-Face Pulls
100 reps
-ABS
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