The evening classes at BizFit rocked the Row/HSPU/Rope Climb workout that I did on Saturday. Great work by Jason (who was wearing his new MaD CrossFit T Shirt and looked gooooooood) on the rope climbs.
I hit a nasty Pull Up WOD. Ten rounds for time of:
3 Weighted Pull-ups, 20# (Rx weight 45#)
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 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.
Time: 22:08 (I didn't keep track of the sets. All kipping pull ups were unbroken the rest were pretty much singles or doubles). This was hard on the hands and shoulders, but then I guess you should expect that from 150 Pull Ups.
Donna rested her shoulder and instructed a few clients wearing her MaD Crossfit "TRAINER" shirt. The 1st edition run of the MaD shirts and hoodies is almost sold out, we are sorting out another order so let us know if you want one.
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