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September 1, 2018

WOD

for time *

100 Pull-ups
1 Mile Run
100 Wall ball shots 20/14 lb 10/9 ‘

*30 Minute time cap

Workout notes

This workout is a task priority chipper with three movements that are very difficult!  We start the workout with the hardest of the three. If you are new to CrossFit or working on your pull-ups scale the volume to 75 or 50 reps and scale the movement to a standard you can maintain for the entire set.  The run distance and wall ball volume can be scaled as well. Be smart and choose numbers that match your current capacity. Never be afraid to scale in order to maintain intensity!

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