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November 21, 2013


8×3 Weighted Pull-Ups

Try to add a few pounds from last time.  If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.


5 Rounds for time
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar
200M Run

Off Ramp WOD

3-5 Rounds for time
15 Wall Ball Shots 
10 Knees-To-Elbows, Knee Tucks or Sit-Ups
200M Run