(10 minute time cap)
jumping pullup, 25 rep per round
Deadlift 1-2-3-4-5-4-3-2-1 reps
Men 255lb, women 185lb, scale to no greater than 70% of 1RM. Jumping pullups have no eccentric load. Stand on a box that puts your elbows at slightly more than 90 degrees and jump through the full range of chin over bar to elbows fully extended. This is purely an endurance movement with no upper body strength component. Perform all DL reps with perfect form, no bouncing plates off the floor into the next rep. No dropping the bar from the top or it is a "no rep". Slow and steady on the deadlifts, fast and furious on the jumping pullups.
*The deadlift rep scheme is a pyramid, the jumping pullups are constant each round.
**Weekend Update: We will have a Friday Night Super Sweet Workout at 6:00pm this weekend. Doors open at 6:00pm and the workout will start promptly at 6:20pm. If we have a large crowd we will go in multiple heats or we might turn it into a Partner WOD.
Saturday: Business as Usual with doors opening at 8:00am, last warmup starts at 10:00am. Basic Intro Workout at 11:00am, first-timers are welcome. First 3 visits free, then $5 after that.
Sunday: YES, Open Gym on Sunday Feb 2(Ground Hog Day!) Doors Open at 9:00am, lights out at 11:00am. Members only, please no guests or drop-ins on Sundays.