Sunday WOD 20090830

Weighted pull-ups 1-1-1-1-1-1-1 reps

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Negative pull-ups 1-1-1-1-1-1-1 reps

Post how many controlled negatives you can do to comments.

For each negative, jump or climb up to the bar and descend to full arm extension as slowly as possible. Rest as much as you need to between sets. This is not done for time.

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