“010503”

CrossFit Main Site Daily WOD

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  • Bike hard for ten minutes. (Record distance)
  • Rest three minutes
  • One set of pull-ups followed immediately by bench press at body weight.
  • Rest one minute
  • Second set of pull-ups followed immediately by bench press at body weight.
  • Rest one minute
  • Third set of pull-ups followed immediately by bench press at body weight.
  • Rest two minutes
  • "Wall Ball" drill for two minutes, attempt 50 throws
  • Rest only as long as it takes to complete 50 sit-ups, slow and controlled.
  • Back extension/glute-ham raise 15 reps followed immediately by
  • 50 sit-ups
  • Without rest, repeat back ext./glute-ham raise and sit-ups.
  • This is a hard workout. Try to complete it in less than 40 minutes
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