Practice: Hollow body Holds and Kipping A. Shoulder Press 3-3-3-3-3-3 B. “Little Nicole” 10 Min Amrap 400m Run Max Pull-Ups Score total number of pull-ups completed in 10 minutes. Rules: Start with a 400m run. Perform max rep pull-ups until you no longer can stay on the bar. Chin should clear the bar and there should be full range of motion. Touching the ground terminates the round and you must run 400m. This is the “penalty”. Re-gripping is allowed provided you do not touch the ground. Goal is to perform the highest amount of pull-ups you can in 10 minutes. If you make it out the door before the 10:00 is up you are allowed to finish the run AND get another chance at your Pull-Ups. For scaling you can perform this with a band and the round terminates when the chin does not clear the bar. If you are not able to perform banded pull-ups use continuous jumping pull-ups with chin over bar or continuous ring rows with no rest between reps. Reminder…… One Year Anniversary Celebration!!! We wish to invite you all to our Crossfit Glendale box on August 03, 2013 beginning at 3pm until whenever to celebrate our 1st year anniversary. We will provide food, refreshments, a decorative atmosphere and even a DJ!!!! Please RSVP Do you do this? – crossfitlisbeth.com/ Bob and CF Glendale Ladies !!!