Friday 08-09-13

Warm Up Basic Rings SKILL Pull-up WOD 10 Rounds for Time: 3x Weighted Pull-ups 45/30-lbs. 5x Strict Pull-ups 7x Pull-ups For the weighted pull-ups, place a dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination of a set. This workout is scored by both the time and number of sets completed. After Bash Shoulder Mobility Travel WOD 10 Rounds for Time: 3x Weighted Pull-ups 45/30-lbs. 5x Strict Pull-ups 7x Pull-ups For the weighted pull-ups, place a dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination of a set. This workout is scored by both the time and number of sets completed....