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Our Blog

Friday 12.2.16 Workout of the Day

By cfpalmbeach | In WODs | on December 1, 2016



Katie Noll in the zone!


4 Rounds For Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*Rest 3 Minutes Between Rounds

Scaled (3 Rounds) RTG(5 Rounds)


WOD Tips:

-This is another CrossFit benchmark workout that you will likely see again.  We did a variation of this workout a few Saturday’s ago that also included a run with each round but didn’t have the 3 minutes rest.  The 3 minutes rest is nice in this workout since it will allow you to almost fully recover for the pull ups and push ups.  A good goal for this workout is to do as few sets as possible, and some of our best athletes may even be able to do everything unbroken. 

-Use your rest time to track your rounds and see what your time is from round to round.  Try to go hard on the first round and see if you can maintain the pace from round to round.  The goal is to have your best round and worst round within 30 seconds of eachother.  



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