“010611”

CrossFit Main Site Daily WOD

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  • Continuous rotation of these two until you cannot do ONE pull-up. No rest, no pause.
  • 20 pound Wall-ball, 25 shots
  • 10 Pull-ups
  • Continuous rotation of these two for five rotations. No rest, no pause.
  • Glute-ham raise 10 reps
  • Hang from bar raise knees to elbows 10 reps.
  • Note:
  • The "Wall-ball" drill is performed from a deep squat EACH rep.
  • The ball is shot overhead two feet above reach.

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