sept 30 2014

[WOD]
10 rounds for time of:
3 Weighted Pullups 20kg (15kg)
5 Strict Pullups
7 Pull-ups

20 min time cap

For weighted pull-ups place a 20kg 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 (which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

[COMP A]
Power Snatch
15 x 2, every 90 secs

[Warmup]
Dynamics
Stretch Calves
Plank 3mins
Samson Stretch / 20 Lunge / 10 Inchworm Pushups
Run 200m
Pigeon Stretch / 20 Toes to Bar / 10 Clap Pushup
Run 400m,
Rest, then …
Team  Relay

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