Day 9 of Zone Challenge.
Today's WOD:
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.
OR
Ten rounds for time:
12 Burpees
12 Pull-ups
Post time and number of sets to completion to http://www.beyondthewhiteboard.com/
