13
Jan
Workout of the Day
Metropolis Fitness – WOD
Metcon (Time)
10 rounds for time:
3 Weighted Dumbbell Pull-ups (50/35-lb)
5 Strict Pull-ups
7 Kipping Pull-up
Place dumbbell between the legs above crossed ankles and drop 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.
Scaled:
10 rounds for time:
3 Strict Pull-ups
5 Kipping Pull-ups
7 Ring Rows
Further scaled:
10 rounds for time:
3 banded pull-ups
5 ring rows
7 slow bent over row