WORKOUT OF THE DAY
Work up to a weighted 3RM Strict Pull-up
***If you cannot do strict pull-ups, work with a band or do ring rows and perform 4 x 10 in a controlled fashion
5 x 20 cal Rows
***start slow and work up to 90% of max speed for the final set
Posted on January 4, 2018, in WOD and tagged Boronia Park, CrossFit, CrossFit Geo, Fitness Facility, Friends of the World Foundation, GEO, Gladesville, gym, gymnastics, Hunters Hill, Lane Cove, Meadowbank, MetCon, Ninja Warrior, Personal training, Pull-ups, Putney, Ryde, Strength and Conditioning, Sydney, Weightlifting, west ryde, Wod. Bookmark the permalink. Leave a comment.