WOD:
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare scores from Dec. 15th 2011, Nov. 26th 2011, July 8th 2011, and Jan. 9th 2011.
Scales:
Gold
Five rounds of max reps deadhang pullups with 2 minutes rest in between each round
Silver
Five rounds of max reps kipping pullups with 2 minutes rest in between each round
Bronze
Five rounds of max reps band assisted pullups with 3 minutes rest in between each round
Warmup:
Plank Warm-up:
2 Plank Walking 5 steps forward 5 seps back
3 Gator pushups
4 up/downs
5 Plank Walking to the side 3 steps to the right 3 steps to the left
Skill Work or Mobility:
Skill Work
Pistols or one legged squats