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WOD Friday 09-10-21

10 rounds for time of:
3 weighted pull-ups
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 30/45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after the third rep. Then continue with strict pull-ups and kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.
Compare to 200629.

Today’s workout will challenge your pulling stamina. Choose 3 pull-up versions that allow you to complete the early rounds unbroken.

Intermediate Option:
10 rounds for time of:
2 weighted pull-ups, 20 / 35 lb.
3 strict pull-ups
5 kipping pull-ups

Beginner Option:
5 rounds for time of:
2 ring rows, feet elevated
3 ring rows, feet under pull-up bar
5 ring rows, feet one step back


One thought on “WOD Friday 09-10-21”

  1. 18:41 – subbed 20# ball, alt pronated/supinated grip
    Rnd 1: Complete
    Rnd 2: Complete
    Rnd 3: 5 strict
    Rnd 4: 5 strict
    Rnd 5: 3 strict
    Rnd 6: 3 strict
    Rnd 7: 3 strict
    Rnd 8: 2 kip
    Rnd 9: 4 strict
    Rnd 10: 2 strict

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