Work Out of the Day

100618 CrossFit HQ WOD

10 rounds, each for time of:
100m sprint
Rest 90 seconds

then,

060107 CrossFit HQ WOD

10 rounds for time of:
3 weighted pullups, 50/35lb
5 strict pullups
7 pullups
(20min time cap)

For weighted pull-ups place a 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 beyond the whiteboard.