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Wed Sept 20th WOD


Wod- Plyo-Botic (30 min Cap_ 2 min rest) with partner!

0-10 minutes

Amrap- 1 works at a time

9 Wall Ball

7 Pull Up

5 Box Jump Over

* resting partner holds 45/25 plate overhead, doesn't need to lockout but no resting on head. Plate down-movement stops!

12-30 Synchronized throughout

2 rounds

25 Burpees

50 Air Squat

50 Broad Jump (at least 1 block jump)

200 m run

*Even though both do movements, it counts as 1 Rep


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