Friday 08-09-13

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Friday, August 9, WOD

Friday, August 9, WOD

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.

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