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Oda 7313

Format For Time

7 rounds for time of:
300-meter jog
10 left-arm dumbbell thrusters
10 right-arm dumbbell thrusters
7 strict pull-ups
Wear a 10-14-lb weight vest.
♀ 20 lb
♂ 30 lb

Scaling

Lighten the load or lower the reps, and keep the order of the movements.