CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Take 12 minutes to establish 1 rep max Push Jerk

–then–

15 HSPU
20 C2B Pullups
Run 400m
10 HSPU
15 C2B Pullups
Run 400m
5 HSPU
10 C2B Pullups
Run 400m
For time.

Below we have two re-posts dedicated to the kipping pull-up, one positive and one negative, depending on where you stand on the issue of kipping.  The first is a pull-up instructional series mainly focusing on kipping pull-ups.  The second re-post is from a CrossFitter who cautions those wishing to do kipping pull-ups without having strict pull-ups first.  Please view/read both as the information is vitally important to your pull-up performance future.–George

 Pull-Up Instruction Series  Courtesy of CrossFit.com

Danger Of Doing Kipping Pull-ups Without Sufficient Strength  Courtesy of Adam's CrossFit Blog

Zig Ziglar: 10 Quotes That Can Change Your Life   "Zig Ziglar
died today at age 86. A World War II veteran, Zig Ziglar became the top
sales person in several organizations before striking out on his own as
a motivational speaker and trainer. With a Southern charm and lessons
grounded in Christianity, Ziglar wrote over two dozen books and amassed a
following of millions who were encouraged by his lessons for success."-—Kevin Kruse, Forbes