DSC01709Alex at the qualifiers.

Most athletes that competed this past weekend will need to take a few day off. Let the body rest and repair, while the mind calms down. The intensity put out by the body needs to be off set by equal amounts of rest. So the harder you work out the more rest you need. To all the athletes that gave it their all this weekend, enjoy the time off.

Workout: Main Site WoD
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.