Workout of the Day

Metropolis Fitness – WOD

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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