October 22nd, 2013

For the weighted pull-ups, grab a kettlebell between your feet, or attach one (or more!) in a weight belt and pull away!  Your arms must start completely extended and the chin must end over the bar, NO KIPPING!  If you don’t have a strict pull-up yet, this is the opportunity to find your max effort assistance band pull-up, again with NO KIPPING!  We’re going for strength gains here, not athletic ability.
Strength:  Find 1RM Weighted Pullup
Work Capacity:
3 rounds for time:
– 50 Double-Unders
– 25 Clean and Jerks, 95/65
– Run 400M

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