CrossFit Main Site Daily WOD
- Three rounds for time of:
- 15 Glute Ham Developer Med Ball Sit ups
- 15 Pull ups
- Lay back to horizontal with a medicine ball held overhead
- (we're using an 8 pounder for this).
- Quickly sit-up and throw the ball forward and level to the ground.
- At the start, the medicine ball should be closer to the
- ground than the head or shoulders
About the wod
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