ACF – January 15, 2016


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.

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