WOD Monday 06/03/201

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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.

  

3 Comments on “WOD Monday 06/03/201

  1. 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!