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Warm Up:

Coaches Choice


Movement Review


“Modified Gaza”

In teams of 4…

4 Rounds for Time:

35 Kettlebell Swings, 53/35#

30 Push-ups

25 Pull-ups

20 Box Jumps, 24/20”

400m Run

*One athlete will complete 1 movement per round, switching movements each round. The entire team will run each 400m.

After Bash:

Accumulate 30 Strict Handstand Push-ups

ONE Nation Competitors:

Compete this Workout as an Individual

Travel WOD:

4 Rounds for Time:

35 Dumbbell Swings

30 Push-ups

25 Pull-ups

20 Bench Jump Overs