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.
Compare to 090108.
Kathy hits a hang squat clean. She's got great form - her elbows are out in front, her weight is on the back of her heels, and she maintains her lumbar curve (flat back). Nice job!
2 comments:
For those who were looking for workouts to do when away:
http://www.board.crossfit.com/showthread.php?t=38312
23:18 - 44 sets
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