workout of the day

Tuesday 090505

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Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above 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.

Compare to 090319.

Todd Widman Q&A on The CrossFit Risk Retention Group - video [wmv] [mov]

"Catching up with Annie Sakamoto", 2009 CrossFit Games NorCal Regional Qualifiers - video [wmv] [mov]

Fundamentals of Olympic Lifting with Mike Burgener, CrossFit Journal Preview - video [wmv] [mov]