Wednesday 120801 Pull Ups and Michael

CrossFit: It is much, much easier when wearing a kilt.
Wednesday’s WOD times- 7, 9, 10am and 5pm.  Strength end of the month post-test class at 6pm
Pull Up Ladder- Every minute on the minute of Max Rep Pull ups:
Work 10 seconds, 50 second rest
Work 20 seconds, 40 second rest
Work 30 seconds, 30 second rest
Work 50 seconds, 10 second rest
Work 60 seconds,  count and post total reps.
Those with Max Rep pull ups of more than 20… complete ladder using dead hang OR chest to bar pull ups.
-then-
“Michael”
Three rounds for time of:
800m run
50 Hip extensions
50 Sit ups
Post time to chalkboard/journals.