Ten rounds for time of:
3 weighted pull-ups, 45 lb. dumbbell
5 strict pull-ups
7 kipping pull-ups
Begin with the dumbbell held between the ankles, complete the 3 weighted PUs, jettison the dumbbell and immediately perform 5 strict PUs, directly followed by 7 kipping PUs. Letting go of the bar or touching feet to the groung constitutes the end of a set.
Post time and number of sets required to comments.
Tim and Stephen finishing off an impromptu WOD.
A huge thanks to our friend Tim, who designed, welded, and installed our bomb-proof, 24′ pull-up bar system. Once installation was complete, we certainly couldn’t wait to break it in. 21-15-9 of overhead squats at 95 lbs., PUs, and ring dips did the trick…
Posted by crossfitnasti 
