Monday 090629

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.

Post time and number of sets to completion.

http://www.crossfitbrandx.com/index.php/forums/viewthread/7212/

Big Dawgs
as Rx’d

women - 35#

Pack
Ten rounds for time of:
3 Weighted Pull-ups, 35 pounds
5 Strict Pull-ups
7 Kipping Pull-up

women 20#

Puppies:
5 rounds
5 assisted or beginner pull ups
10 practice kips on the pull up bar

Puppies if you are unable to kip at all, max hang each round

I scaled down the WOD to only 5 rounds, but I kept shooting for Big Dawg reps & structure. I ended up with the following:

1 round of 3 x 45lbs, 5 strict, 7 assisted on machine w/70lbs assist
2 rounds of 3 x 30lbs, 5 strict, 7 assisted on machine w/70lbs assist
2 rounds of 3 x 20lbs, 5 strict, 7 assisted on machine w/70lbs assist

Final time: 15:10