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SWOD

5 ROUNDS:

3 Push Press with Pause in Dip 

MAX REPS Chest to Bar Strict Pull Ups

WOD

2 ROUNDS:

4 Minute AMRAP:

30 KBS 

20 Push Ups

REST 10 seconds

4 Minute AMRAP:

30 sit Ups

20 Renegade Rows 

REST 10 Seconds

QOD

What is your favorite activity to do on vacation?