Friday 11/26/10

9am, 10am, 11am classes only.  No PM classes today.


Push Jerk [wmv][mov] or Split Jerk [wmv][mov], 5-5-5-5-5


10 rounds for time:

• 3 Weighted Pull-ups [wmv][mov]

• 5 Strict Pull-ups [wmv]

• 7 Kipping Pull-ups [wmv]

This is not an easy WOD. Very few will do it as Rx.

Pick a weight that’s manageable and hold the dumbbell between the feet or legs.

Attempt to string the exercises together and stay on the bar as long as possible.

Letting go in the middle of any “round” results in 1 burpee.

(It’s for that extra plate full of food you had yesterday)