CFQ

Warm up:

Samson Stretch

2 sets:

5 Pull ups
5 Push ups
5 Dips

400m Run

Crossfit.com WOD:

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.

Compare to 090108.

Scaling was accomplished by lowering weight, sets, reps, and changing techniques. (Bands, Jumping Pull ups) Post your scaling option to comments. Strong work everyone!