Hang on

A: Front Lever practice

B: WOD:

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
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The shadow knows…
Why ice may be bad for sore muscles
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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
:

Responses