WOD for Friday, Jul 28, 2017

Pulling Power

Strict Chin-Up
– 4 x 3-5 reps @ 3111 tempo
– 1 up, 1 at top, 3 down, 1 at bottom.
– Add weight or use partner assist to get the right challenge.

Strict Knee Raise with Full Range of Motion
– 4 x 3-5 reps @ 3113 tempo
– 1 up, 3 at top, 3 down, 1 at bottom.
– Use partner assist as required.

Wallball + Box jumps

For time

  • 1-10 Wallball 9kg/6kg
  • 10-1 Box jump 60cm/50cm

Timecap: 8min

Open Gym

Make a note of your achievements in 'Open Gym'

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