WOD 07/30/2025

​Wednesday 07-30-2025
​WOD: For Time
5 Wall Walks L1, 8 Reps L2, 10 Reps L3
150 M Run L1, 200m Run L2 & L3
20/16 Calorie Row L1, 25/20 Cal L2, 30/24 Cal L3
30 Wall Balls 14/10 L1, 20/14 L2, 40 Reps L3
400 M Run L1 & L2, 500m Run L3

Rest 3:00

400 M Run L1 & L2, 500m Run L3
30 Wall Balls 14/10 L1, 20/14 L2, 40 Reps L3
20/16 Calorie Row L1, 25/20 Cal L2, 30/24 Cal L3
150 M Run L1, 200m Run L2 & L3
5 Wall Walks L1, 8 Reps L2, 10 Reps L3
*Wall Walks to 30" L1, 20" L2
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Goa Time: 20:00–25:00 Running Time , 8-11 minutes / Set
​Time Cap - 30 Min
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​Extra/Optional/Accessories
3 Sets: For Quality
10/10 Dual KB Front Rack Step Ups 
15/15 Banded Terminal Knee Extensions
200ft Farmers Carry