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.
Notes, tools, articles and ephemera:
- The 2009 CrossFit Games are today and tomorrow.
- Plastic Surgery to limit bleeding in MMA fighters.
- UFC 100 tonight as well.
- Contador and Armstrong are top contenders in this year’s Tour.
- Bulking up, Primal Blueprint style, from Mark’s Daily Apple.
Rest/play a sport (basketball) as Rx'd
rest day by the pool, following the results of the game online. Wishing I was there.