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Wednesday
Warm Up: 400m run 2 rounds 5 hollow rocks 5 supermans 5 kb swings 5 pushups 5 kips 10 situps WOD Ten rounds for time of: 3 weighted pullups, 45lbs/20lb 5 strict pullups 7 kipping pullups For weighted pull-ups, place a 45lb dumbbell between the legs above the 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. Comments are closed.
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