For the weighted pull-ups, place a 45-pound dumbbell between your legs above crossed ankles, and jettison the dumbbell after the third repetition. Continue with strict pull-ups and then kipping pull-ups. Coming off the bar or going to the ground constitutes termination of a set.
This workout is scored by both the time and number of sets completed.
Compare results to July 13, 2009.
workout courtesy of crossfit.com
then, two rounds; rest one minute between rounds,
tabata bottom-to-bottom squat*
*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves.
This workout is scored by the least number of repetitions completed for each, eight-set Tabata round.