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WOD

ROW DL DBHS FRL RD (Time)

Row 50 Calories

40 Deadlifts

30 Alt Dumbbell Hang Snatch

20 FR Lunges w/ 1 DB

10 Ring Dips

Basics- 2 KBDL, Parl Dips

RX-135/95, 35/20#

RX+ 155/115, 50/35#, RMU

M1- 95/65, 20/15#, Parl Dips

M2- 65/45, 15/10#, Parl Dips

FINISHER

4 Rounds 200m ME RUN 2 min Rest (4 Rounds for time)

4 Rounds

200m Run Max Effort

2 min Rest between

Score is each run time

-OR-

4 Rounds 250m ME Row 2 min Rest (4 Rounds for time)

4 Rounds

250m Row Max Effort

2 min Rest between

Score is each row time