WOD 050509

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.

Above: that's another new toy: a 30-foot heavy chain.  Start dragging it, and it won't be too hard; keep dragging it, and it will be exceptionally hard.  Terrific work for core bracing, acceleration, and muscular endurance.

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro