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.

Finally, I have some pictures from the games:

Setting up for the 7.1km hill run from hell.  Notice the mass of people at 8:30am.

Heading up the beginning of the run.

CFSL crew.

Categories: Uncategorized


Leave a Reply

Your email address will not be published.