22-23JAN15: CF Open Event #8

Welcome back to the Wiseburn CrossFit P.E. Open!! Given that today is our last day of the Open, we will be completing our 8th and final event which tests the fitness component of strength. We will do this through a pull-up test, described in detail below.

CF Open Event #8: 

Max Effort Pull-Ups

Determine the maximum number of pull-ups you can achieve in one set
<or, for those who don’t yet have pull-ups>
Determine the maximum number of resistance band pull-ups you can achieve, using the thinnest band possible

Palms must be facing out using a full grip (no monkey grips); both strict and kipping pull-ups are authorized.

Resistance Band sizes (listed from thickest to thinnest): Green/Purple/Black/Red

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Once we’re complete with our pull-up assessment, we’ll still have plenty of time to learn our last new movements of the semester and then complete our second to last WOD together before we part ways. Check ’em out:

VOD (Video of the Day):

WOD: ‘Bee’s Knees’

AMRAP 10 min:
100m Run
3 Burpees
5 Knees to Elbow*
7 KB Goblet Squats

*Scale to = Knees to Chest/Knee Lifts From the Bar

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