WOD – Thursday 4 September 2014


Did you know……..Ed (son of Scott – longtime member) recently joined Geo.  In the two weeks he has been coming he has attended most days and thrown himself into each and every workout.  Ed is currently still in high school and plays Rugby.  His goal is to improve his overall fitness with and obvious focus on strength, power and speed which he can unveil during the next Rugby season.  I’m guessing between now and then he is going to make some huge improvements and really surprise his teammates and opposition.


Bentover Barbell Row

5 sets of 5.  Rest as required between sets.


20mins to work on your Muscle-up (Bar & Ring), C2B or Kipping Pull-up technique


3 mins max reps of:

Muscle-Ups (bar or ring), or C2B, or Pull-ups



About AB

Crossfit Coach

Posted on September 4, 2014, in WOD and tagged , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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