March 27 WOD

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WOD

Ten rounds for time of:

3 weighted pull-ups  M 45/W 35
5 dead-hang pull-ups
7 kipping pull-ups

Hold the dumbbell between crossed ankles. After third weighted pull-up, drop Db and continue to dead-hangs, then finishing with kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

*** Penalty for termination of a set before completion of round:  15 Kettlebell Swings  M 55/ W 35

Pups scale this workout as such:
5 rounds of:
5 assisted/beginner (band) pull-ups
10 practice kips
15 KB swings  M 35/W 20

3-2-1-Get Some!
| Posted March 26, 2009 8:05 PM

1 Comments

april said:

i remember this being a lot harder then it sounds

March 27, 2009 8:40 AM

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