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.

Tee Shirt Virtual edited Seriously!  If you want a shirt let us know asap! 

ATTN:  Saturday Night join us for drinks at Locos Pub on Haynes Bridge Rd to say goodbye (celebrate!) to our very own Austin McLean.  He is shipping out on January 15th to go to Officer Candidate School. 

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  1. oh my achin’ back.

  2. Hey Spidey-man!!! Saw you forgot your shoes again….:-) Sorry ’bout your achin back…should be the arms tomorrow after this WOD!
    Austin – good luck at OCS – you’ll do great!
    I’m not even commenting on last nights thread……..

  3. Hey Gigi!!!! How r u? We miss you!

  4. Soooo, is there an alternate workout for those of us who can’t do strict pull-ups, let alone weighted pull-ups?
    BTW, loved the posts by the pups. I think they should post more often!

  5. 45lbs… ouch. That’s 30% of body weight! I’m bringing lots of tape and wrap to the 6:00 for anyone who still has wussy hands from Murph(like myself) if they need some.

  6. Anyone have any good Zone recipes they can share?

  7. Craig, this WOD sucked ass! Twice as hard as I thought it would be. Austin twisted his ankle and I spent more time dropping, trying not to drop, getting the stupid DB to stay between me ankles and cussing about it more than anything else. However, it was a great upper-body workout. I tried to not kip on the DB PUs, but that might have been a mistake. I’m not sure, but you might be able to swing/kip/whatever on the DB PUs.

  8. Great alt WOD Pebbles put on the board this morning….look forward to seeing everyone tonite.

  9. Peggy, you’ve probably seen this, but for anyone else who hasn’t this is a good resource. It’s Coach Glassman’s article about the zone diet. It’s a free download also.
    My wife keep this on our fridge, it’s pretty handy.

  10. ten rounds? if we’re talking jose cuervo, that’s one thing. but pullups?
    see you guys tonight.

  11. Thanks for working out with me at 2 today Hagler and Pistol. That was fun. I am so glad I have friends who like to do burpees and DU and lunch. Pistol, your butterfly kip is looking SWEET! It is a Nice Off Day WOD.

  12. Awesome WOD today Pebbles! It’s a keeper! Way to hang in there Hagler and Amy! Keith smoked through it at 18:00. DJ, the alt wod is 50 du, 5 pull ups/25 burpees, 10 pull ups/20 burpees, 15 pull ups/15 burpees, 20 pull ups/10 burpees, 25 pull ups/5 burpees followed by another 50 du’s. You can sub for the pull ups if your hands are tore up.

  13. I subbed double sit ups. It still took me 16 minutes.My hands are still a little raw BUT I am hoping to do some pull ups tomorrow. I am excited to work on increasing the number I can do in a row. Right now it is 3 🙂
    See everyone tomorrow. I think G-dog and I are making it a couples work out day at the lunch time class.
    Nice to see your name on the board Breeze!!!

  14. Great job to everyone at the 5pm and 6pm class.
    My hands are killing me despite chalking up like Lebron James prior to each set of pullups. My condolences go out to those who already had rips on their hands and had to complete this WOD.
    Look forward to tomorrow’s WOD.

  15. Great meeting the Haglers today! Welcome Alex and Jack! Nick, it’s good to see you again!