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Jump and Pull and Push and Push to Work Your Whole Body

Jumping Jacks at SunriseMy CrossFit workout this morning really hit my overall body with a variety of exercises that worked the core, arms, and legs. I felt it all over! Made me also realize that my forearms were more sore than I anticipated from the 32 Kg kettleball farmers walk and hammers yesterday. I really felt it on the pull-ups and performed a bit weaker than I had hoped. Oh well. Every day can’t be the best day for a given exercise. We did this same workout back in November 2010, so I was able to compare my performance. This is so critical for your motivation!). I took 17 seconds off my time and did much better on my pull-ups this time. Now my goal for the next time I do this WOD is to do everything unbroken. No breaks!


  • Short jog
  • Frankensteins, Spidermans, Butt-kickers
  • 20 Pull-ups using a variety of grips
  • 20 Hollow rock to work abs
  • 10 Squats
  • 10 Burpees
  • Crazy new stretch involving a twisting of my spine

Strength Training:

Conditioning for time:

  • 100 Jumping Jacks
  • 75 Squats
  • 50 Pull-ups
  • 25 Burpees

Cool Down & Recovery:

  • Some more stretching
  • Some Knees-to-Elbows (K2E)
  • Went out and had a big Paleo breakfast (eggs, bacon, fruit) with lots of coffee!

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