400 meter run 50 Box Jumps 24/20

25 Pull ups

50 Double Unders (150 singles)

25 Ring Dips

50 KB Swings 1.5/1 pood

25 Knees to Elbows

50 Weighted Walking Lunges 45/25

25 DB squat cleans 35/25

50 Wall Balls 20/15

there will be an optional strength wod. you will have the option to do one or the other.

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