Sunday, June 21, 2009

CrossFit ATL 3123 (2) Big John Welbourn setting up a lateral quickness drill at the CrossFit Football seminar at Tennessee Tech, Cookeville, TN

Workout of the Day

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 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.

Last day for the Bod Pod body fat test at CrossFit Atlanta today.  $25 per test.  To register and for more
information, click the image link below.  Or just show up ready to find out how fat you are.

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Showing 3 comments
  • Steve

    Today’s WOD, scaled to 1 weighted pull-up w/ 10#, 3 strict pull-ups, 7 kipping pull-ups: 29:29, 30 sets

  • kba_cfatl

    SB OHS 3x42kg
    3 rounds
    10 CTB pull-ups
    10 50kg Front Squat
    10 burpees

  • VAS

    5 rounds
    3 85kg squat cleans
    5 70kg power cleans
    7 70kg push jerks

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