For time
Row 1k
30 wall ball 9kg (7kg)
30 Kettle bell swings   24kg (16kg)
20 wall ball 9kg (7kg)
20 Kettle bell swings  24kg (16kg)
Run 400
 
1 penalty each time you break up an exercise
1 Penalty equals 3 Wall climbs to be completed after run.
 
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