Monday 10/5/09 WOD
Warm Up:
Overhead Squats
Snatch Balance
15 Ab Wheel Push Ups
15 Wall Ball with 20 pounds (women use 12 pounds)
WOD:
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Sub 100 Pull Ups for time, every time you drop from the bar do 10 Burpees.
Compare to 07/02/09