Friday

Please read the all of the following: MAX EFFORT

Snatch...

Skill Work,

1 rep max

WOD A (if you can do an unassisted pull up)

Ten rounds for time of: 3 Weighted Pull-ups, 35/25 pounds 5 Strict Pull-ups 7 Kipping Pull-up

For weighted pull-ups place the 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.

WOD B (only if you cannot a pull up unassisted)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

If you do not feel all of this is enough please come talk to me.