Strength/Skill Development
A1. Weighted strict pull-up @ 21×0; 2-3 x 5
A2. Hip extensions @ 10×1; 8-10 x 4
WOD
Complete 4 rounds of:
Deadlift x 6 (60-70%NTE 245/165lbs)
Burpee x 8
Run 300m
for time.
Post best pull-up x 3, overall time with DL load.
Name PullUpx3 Time DL
Ozzie 18# 10:05 155
Frank 10 12:07 185
Denise neg5# 11:03 135
Ward 30 9:38 205
John 45 10:04 245
Susie neg5# 10:07 115
Sojo 45 8:55 245
John K 55 10:20 135
Sarah D reg 12:08 125
Eva neg18# 10:49 135
Katie B neg15# 10:25 165
Rustan 62 8:25 245
Tom 62 8:45 245
Phil B 26 9:43 135
Trish B neg15# 10:07 125
Peter 25 10:04 155
Jesse 35 9:17 225
Tina 7.5×2 10:51 125
Robert F 30×2 9:19 245
Sarah R neg10# 11:32 105
Sarah McK neg10# 9:30 105/40bxstepups(norun)
Megan W 10 11:23 75
Mado 10 11:15 85
Corey – 8:28 245
Jamie C 24 11:23 155