Weighted DB Pull Up 3-3-3-3-3-3-3 (hold DB with knees or at your ankles- have a partner assist you in loading/unloading if necessary)
Scale by performing Strict or Band Assisted Strict Pull Ups for 7-7-7-7-7-7-7
9 Minute AMRAP:
3 Burpee Bar Muscle Ups
5 Squat Cleans, 155/105lb
7 KB Swings, 70/55lb
Post strength loads and conditioning WOD scores to Comments.
If you didn’t get a chance to catch Jeff Evans in action when he competed at CF417′s Ozark Mountain Shredfest last December, this video is just one example of the talent this kid possesses. He’s a truly gifted athlete and one I’d keep an eye out for as we head into the 2013 CrossFit Games Open!!!