120925 1RM Weighted Pull-up; 1mi run

Buy in:
5 min stationary bike
5 min DROMs
2 rounds of:
10 bar dips
20 sit-ups

Strength:
15 minutes to establish a 1RM Weighted Strict Pullup.
Notes: The pullup should begin with a 3 second pause with the arms fully extended, hanging beneath the bar.
35#

Run 1 mile – for time.
Time: 6:21

MFS:
1/2/1