Don’t forget that we are going Paddle Boarding tomorrow. We need to meet at Fox Chapel Yacht Club no later than 2:45pm. We shove off at 3pm. Because of the time crunch with Paddle Boarding, there will be NO YOGA tomorrow (Saturday).
CrossFit Alloy WOD for 7/11/2014:
Pistol Progressions/Weighted Pistols/Overhead Pistols
Complete the following 10 rounds for Time and Sets:
3 Weight Pullups (45/30)
5 Strict Pullups
7 Kipping Pullups
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.
Post Time and Sets to Comments.
6:30pm: There will be No Olympic Lifting