CrossFit WOD
Ten rounds for time of:
3 Weighted Pull Ups, 45lbs
5 Strict Pull Ups
7 Kipping Pull Ups
Rick's WOD
1 mile jog warm up
11x40 yard sprints alternated with 40 yard jog
Five rounds for time of:
3 Weighted Pull Ups, 20lbs
5 Strict Pull Ups
7 Band Assisted Pull Ups - blue band
Time = 9:27
8x135lb Back Squats, 8x95lb, 9x115lb Front Squats
10x36lb Kettlebell Swings
10x25lb Kettlebell Cleans
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