crossfit gyms WOD:

deadhang pull-up, chest to bar
burpee box jumps (24 inch)

21-15-9

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mainsite WOD:

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups