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Main Site Daily WOD

302 9
  • For Time
  • 30-20-10 reps of:
  • GHD Sit-Ups
  • Toes-to-Bars
  • Wall Ball Shots (20/14 lb, 10/9 ft)

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time“). Athlete must complete 30 reps of GHD Sit-Ups, Toes-to-Bars, and Wall Ball Shots, then 20 reps each, and finally 10 reps.

Score is the time on the clock when the last round of the Wall Ball Shots is completed.

Scaling Options

Beginning athletes can use the warm-up time to allow for controlled exposure to the GHD machine, but choose AbMat Sit-Ups for the workout portion. Intermediate athletes can do this workout as prescribed.

For Time
-10 reps of:
AbMat Sit-Ups
Hanging Knee Raises
Wall Ball Shots (10/6 lb, 10/9 ft)

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