Warm-up:Â Run 400m, 2 Rounds of 10 squats, 10 push-ups, 10 pull-ups, 10 sit-ups, 30 second Samson Stretch
Skill:Â Kipping Pull-ups
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:Â July 3, 2010Â [prevpost=5737]