WOD Monday 06/03/201
Awesome moments of the CFGO that you will never know and experience unless you have a go!!
Well done Maggs on your first unassisted pull-up!!
A) 18mins to find your 1RM:
Weighted pull-up
-Strict reps only.
B) Ascending ladder in 10mins of:
Weighted pull-ups 22.5kg (15kg)
Dumbbell swing, 22.5kg (15kg)
Reps start a 2 and increase by 2 each round.
Eg.
2 Weighted pull-ups
2 Dumbbell swings
4 Weighted pull-ups
4 Dumbbell swings
6 Weighted pull-ups
6 Dumbbell swings
and so on….
-Use a load that you can use for both, otherwise scale the load in the DS and give way to rx’d
-Weighted pull-ups can be kipped for part B) only.
Post loads and total reps completed to comments.
This is what the open is all about. Achieving goals you may have thought were further down the road. Great work to everyone who got their “first” in a wod ! Your may not be the greatest but your are the greatest you!
Shit hot and spot on mate!
Nicely said Leon:) Well done Maggie:)