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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 01-31-2008, 08:33 PM   #1
Benjamin Hill
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Join Date: Nov 2007
Location: Pensacola  FL
Posts: 42
WOD you all may like...

I don't post often on these boards, but I've been doing this workout for awhile, and have been getting some great results. This is a workout created by one of my fellow rescue swimmers down here at Pensacola NAS, and I'm sure many of you will enjoy it. We call it the Dirty 16 down here. Note, the pullups can be increased if you are doing kipping only. We do a combination of strict and kipping, which is why we don't go higher than 10. Here's the workout:

10 Pullups
20 Dips
9 Pullups
20 Pushups
8 Pullups
20 Dips
7 Pullups
20 Pushups...

Continue down the ladder to 5, then back up to 10, and down to 5 again, alternating dips and pushups between pullup sets. Workout is to be completed for time, and ends after the last set of pushups. My best time for the workout is 27:20, with strict pullups. My friend does strict pullups as well, and he got 24:10 today.

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