CrossFit South Bay | Hermosa Beach, CA

While away for the past two weeks, Lutrell got a muscle-up at CrossFit Oahu. Since we don’t have a picture of the event, we’ll post this awesome one of him performing a hang squat snatch the other night. Congrats on the muscle-up! It’s great to have you back!

WOD – 1.08.09

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound 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 completion.