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WOD

4 RFT Sprint KBS BJO (4 Rounds for time)

4 Rounds

100m Sprint

11 Kettlebell Swings

9 Box Jump Overs

1 Min Rest

*Score individual rounds for time

RX- 53/35, 24/20″

RX+70/53, 30/24″

M1- 35/26, 20/16″

M2- 26/18, step ups

-OR-

4 RFT Row KBS BJO (4 Rounds for time)

4 Rounds

150m Sprint ROW

11 Kettlebell Swings

9 Box Jump Overs

1 Min Rest

*Score individual rounds for time

RX- 53/35, 24/20″

RX+70/53, 30/24″

M1- 35/26, 20/16″

M2- 26/18, step ups

FINISHER

7 EMOM PULL UPS (7 Rounds for reps)

7 EMOM

PULL UPS

-Superman/HollowRock

-Kip pull up, get as high as you can

– Kipping Chin Over

-Kipping Chest to Bar

-Butterfly

Pick a number you can maintain for

7 rounds, Unbroken