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August 25, 2019

WOD

for time

1 Mile run
150 Wall ball shots 20/14 lb 10/9′

Workout notes

Today’s workout is a two movement chipper.  Your score will be the total time it takes for you to complete a one mile run followed by one-hundred and fifty wall ball shots.  Use a target height and medicine ball weight that allows you to start at the wall ball station by knocking out a large amount in one set and then chip away with smaller sets.  Both the wall ball amount and the run distance can be scaled if needed.  If you are new to CrossFit or this level of volume looks daunting scale to a one thousand meter run and one hundred wall ball shots or adjust appropriately.

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