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WOD – Saturday, January 17, 2009

16
Jan

WOD – Saturday, January 17, 2009

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

Vids by crossfit.com….

Kipping Pullup Concepts…[ wmv]

Kipping Pullups, Step 1…[wmv][mov]
Kipping Pullups, Step 2…[wmv][mov]
Kipping Pullups, Step 3…[wmv][mov]
Kipping Pullups, Step 4…[wmv][mov]

Pull-up…[wmv][rmvb]

Strict vs Kipping Pullup Demo…[wmv]

vid by us….

Donovan in a Fran

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