Wednesday 2/16/11


5 sets, not for time:

Strict Pull-ups, 5 reps

Strict Chin-ups, 5 reps

Kipping Pull-ups, 10 reps

Rest at least 30 seconds between exercises and 2 minutes between sets.

Ideally, only drop from the bar in between exercises.


Five rounds of:

• 5 Dumbbell Power Cleans

• 10 Dumbbell Push Press/Push Jerks

• 15 Dumbbell Squats

Increase the load each round. Rest as necessary between rounds.

There is no time component to this WOD, but the dumbbells may not leave the hands once a round begins.