Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-ups
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.
Time 24:26(PR)
I did this one about a year and my time was 24:59 so at first I was pretty ho hum about my PR because I thought it should have been a lot faster. Especially since I forgot to take 10 seconds of the watch so I thought my time was 24:36. Let me explain, I always hit my button on my watch and spend the next ten seconds getting set, then I just subtract ten seconds from my time at the end. I did not think about taking the time off until I was halfway through our Sunday School lesson. I obviously was not focusing on what I should have been. Anyway, I thought it should have been faster but I can live with it because I have gained about 5lbs, and my I.T. Bands were screaming so much I did not know if my legs would pick up the weght and I was a little earlyer than my body is used to. Lots of excuses. My form was not great. Had a half kip or so on my last strict pull-up on the last 4-5 rounds. Nothing planed, just a little half pop at the top. Actually, I probably cheeted more last time I did this a year ago. I also started my second set at the one minute mark and that messed me up because it gassed my back where I was struggling too much for the next eight.
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