100714

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.