WOD

"1-2" Box Jumps
10 reps per leg

Rest as needed, then...

Every 30 seconds for 20 min:
1 Squat Clean

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For time, or not:
70 V-ups
5000m Air Bike
30 Ring Muscle-ups
1 Mile Run

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REST DAY!

Get out of the gym.

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"SQT"
3 Rounds for time of:
10 Ground to Overhead, 95/65
200m Shuttle Sprint (50x4)

*Compare to 07.27.2024

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For time, or not
50 Wall Ball Shots, 20/14
5 Rope Climbs, 15 ft.
40 Wall Ball Shots, 20/14
4 Rope Climbs, 15 ft.
30 Wall Ball Shots, 20/14
3 Rope Climbs, 15 ft.
20 Wall Ball Shots, 20/14
2 Rope Climbs, 15 ft.
10 Wall Ball Shots, 20/14
1 Rope Climbs, 15 ft.

Or as a 2-person team,
For time, or not:
300 Wall Ball Shots, 20/14
30 Rope Climbs, 15 ft.

*Only 1 person working at a time

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