Ten rounds for time of:
3 Weighted Pull-ups, 40 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 40 pound 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.
Post time and number of sets to completion.
Skill of the week: Handstand Push ups
Notes, tools, articles and ephemera:
- Progressions for handstand push ups from Beastskills.com
- If you missed Michael Pollan in Miami check out this video.
- Three part instruction videos on the kipping pull-up featuring Adrian Bozman from the CrossFit main site. Part 1, Part 2, Part 3.