Today's WOD is a bit out of sequence, but this week has been a bit strange since we started off with the 31 Heroes WOD on Monday, thus throwing off our cycle a bit.
Today's WOD came from the CrossFit mainsite and we will modify it slightly to fit our needs.
10 rounds for time
3 x weighted pull-ups (45/25)
5 x strict pull-ups
7 x kipping pull-ups
NOTE: 30 minute mercy rule (unless you really want to do it all)
NOTE2: Rest as needed between rounds, but the round ONLY counts if you do the 3-5-7 sequence unbroken. If you start a round, but don't complete 7 kipping pull-ups, then the round doesn't count.
NOTE3: Scale as needed - if 45 lbs. is too much for even the 1st round, then use less weight. Scaling options can include substituting jumping pull-ups or band assisted pull-ups or doing kipping pull-ups when strict are prescribed, etc.
NOTE4: If you add it up, it's a total of 150 pull-ups...ouch!
NOTE5: Check out the demo video of the WOD: http://www.youtube.com/watch?v=ylgm8zHejBU
Post time to complete all 10 rounds or post number of rounds complete in 30 minutes to comments.