2008 CrossFit Games WOD:

21-15-9 reps and rounds of:
Thrusters at 95 / 65 lbs
Chest to bar pull-ups

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WOD demo from the 2008 CrossFit Games

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Derrick’s optional Birthday WOD:

5 rounds for form of:

Hold L-sit for 4 seconds then move to tuck planche and hold for 2 seconds on parallettes

10 Frog jumps

1 min and 15 sec hollow body hold on the ground

7 ring dips with rings turned out when in support