Back Attack WOD 3 Workout
Wide grip pull-up (strict form):
BW (81kg) x 10 = 890
BW + 5kg x 5 = 564
BW + 10kg x 1 = 416
TOTAL = 1,870
Towel long barbell row:
70kg x 5 = 350
70kg x 5 = 350
70kg x 5 = 350
TOTAL = 1,050
Cable reverse fly, bent arms:
5kg x 7 = 87.5 (each arm)
5kg x 7 = 87.5
5kg x 7 = 87.5
TOTAL = 262.5
Dumbell bent over row:
22kg x 5 = 300 (each arm)
26kg x 5 = 360
30kg x 5 = 400
TOTAL = 1,060
GRAND TOTAL = 4,242.5
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