Expeditions:

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.

Compare to Friday 2010.01.08.

Fit Hembrees:

Sprint 200m,  then

Tabata

• 6 intervals of push ups, then
• 6 intervals of sit-ups, then
• 6 intervals of  squats, then

Run 200m

Post  time of each run and lowest number of reps completed for each exercise to comments.

Compare to Friday 2010.01.08.