Last of the year Workout
Capacity test:
row 500m - 1.33
Strength:
Pull Ups (60sec rest)
10x3 (using arm kb - 20kg)
WOD 1 50kg - 8.35
Pendlay Row
Front Squat
10 to 1
WOD2 x 3 rounds - 8.09
Row 200m
Wall Balls 20
Double Unders 40
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