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12/30 WOD

Warm-up for the following:


For Time:

5 Rounds of:

5 Pull-Ups (Banded Pull Ups)

10 Push-Ups

15 Air Squats


Then, 4 Rounds of:

8 Handstand Push-Ups (Pike Push-Ups | Knee Push-Ups)

30 Kettlebell Swings (53/35)


Then, 3 Rounds of:

15 Box Jumps (24/20 in)

15 Knees-to-Elbows


Then, 2 rounds of:

20 Wall-Balls (20/14 lb)

30 V-ups


Then:

50 Burpees (25 for beginners)

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