ACF 6/26/14

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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 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.

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Post time and number of sets to completion

4 Responses to “ACF 6/26/14”

  1. Dan 2014-06-26 at 04:57 #

    “Jettison”…that sounds fun

    • John Onusko 2014-06-26 at 14:56 #

      Sounds dangerous. I am going to sit this one out.

  2. Dan 2014-06-26 at 19:18 #

    Impressive Coach, all 10rx, super proud of ya!

    • Capt Kate 2014-06-26 at 21:09 #

      Yeah, great work, Coach E! Very impressive work. 🙂

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