ACF – 21 December 2016

Workout of the Day

10 rounds for time of:

3 weighted pull-ups, 45 lb.
5 strict pull-ups
7 kipping pull-ups

For weighted pull-ups, place a 45-lb. dumbbell between the legs above crossed ankles and jettison the dumbbell after 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.

3 Responses to “ACF – 21 December 2016”

  1. Chrissie 2016-12-21 at 08:14 #

    For real?

  2. Halley 2016-12-21 at 09:16 #

    This workout shall be named “the Viking workout”.

  3. Meh 2016-12-21 at 15:24 #

    Nice hand stand walking!

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