Hang on

A: Front Lever practice


10 Rounds For Time & Sets of:

3 Weighted Pull-ups, 45#/35#
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45#/35# 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 then continue where you left off to complete the round.

Post time and number of sets to comments. Sets = # of time you came off the bar. (e.g. 15:20, 18 sets)

Compare to 100626.

NOTE: Tonight’s NYC Endurance running class meets from 6:30-7:30pm. Meet at the Black Box, do the workout at Madison Sq Park.

See you at our 30-Day Paleo Challenge Potluck Kick-Off at our new space (44 W. 28th) on Sat. Jan 7th @ 2pm. (DOWNLOAD the 30-Day Paleo Challenge how-to packet, whether you can make it to the potluck or not.)

70s Big tackles Low-bar vs. high-bar squatting
Weak-willed? There’s an app for that
Citing drug resistance, U.S. restricts more antibiotics for livestock
The shadow knows…
Why ice may be bad for sore muscles
30 things to stop doing to yourself

Jenn T. rocks “Grace” as rx’d in 4:58:

And Jenn’s all smiles afterwards (or beforehand?):

* * * * *

Here’s what’s on tap for Friday’s WOD classes:

A: 3-position Snatch – 2 @ 65%, 3 @ 70%

B: Three rounds for time of:
30 Wallball Shots (20#/14#)
20 GHD Sit-ups