workout of the day

Saturday 090711


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 090621.

2009 CrossFit Games Affiliate Competition Day 1 - video by CrossFit by Overload [wmv] [mov]

Force, Distance, and Time by Greg Glassman - video [wmv] [mov]

2009 CrossFit Games Affiliate Cup Competition, CrossFit One World