Thursday 1-08-09

CrossFit:

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.

Derek - Started with 20 lb. dumbbell, dropped to 15 lbs, after first two rounds.
43 sets - 20:37

CrossFitEndurance:

3 + Hours After CrossFit Main Site WOD

Choose ONE of the Following Sports:

Swim, Bike, Run, C2
10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts! Terrain or incline is your choice.

Derek - Run