Monday, December 19, 2016


10 rounds for time of:
3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups
For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.


R. Davis said...

Opted for the "or" workout on the whiteboard
15:40, 85lbs
5 rounds:
50 squats
5 front squats at 87% of 1 max rep.

Legs felt like jello walking from my car to the locker-room. I'll be super happy if my pain level is only a dull roar the next couple of days.

Mike Livergood said...

5 rnds interruption
9:03 185lbs