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WOD

"Wade"

Run or Row 1200m

Then 4 Rounds of:

12 Strict Pull-ups

9 Strict Dips

6 Strict HSPU

Then 1200m Row or Run

Rx

n/a

INT

Kipping

Scaled

800m

Assisted Pull-up and Dip

1-2 Ab mats or Pike Push-ups