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SWOD

14 Minute Alternating EMOM:

A)  AMRAP: 2 Strict Pull Ups + 2 Kipping Pull Ups + 2 Chest to Bar Pull Up 

Then MAX REPS: Banded Lat Pull Downs

B)  AMRAP: 2 Beat Swings + 2 Knees to Chest + 2 Knees to Elbows + 2 Toes to Bar

Then MAX REPS: Slam Balls

WOD

FOR TIME:

3 ROUNDS: 

7 Box Jumps 

3 Power Cleans 

3 ROUNDS:

5 Box Jumps 

2 Power Cleans

3 ROUNDS:

3 Box Jumps

1 Power Clean

QOD

If someone made a movie of your life would it be a drama, a comedy, a romantic-comedy, action film, or science fiction?

Sarah Pope