WOD

23 Sep 13 HELLO MONDAY!! Pull up improvement today. Make sure you get there and do 3 sets of 15 pull ups if you use the bands or 3 sets of 10 without them. Also, get the body moving and warmed up before we start.

23 Sep 13 WOD

15 burpee deadlift high pulls (see below for explaination)
20 knees to elbows
15 burpee deadlift high pulls
30 frogleg situps
15 burpee deadlift high pulls
40 straight leg situps (or bent leg situps with ab mat)
15 burpee deadlift high pulls
50 rowers (Army pt style)

For the burpee deadlift high pulls, all you do is a burpee but instead of jumping at the end of it you grap a weight (KB or loaded barbell) and do a sumo deadlift high pull. For example, I put the KB 6-8 inches away from my left foot, did a burpee (without the jump at the end) rotated my body to the left so that I'm facing the 11:00 position, the KB was in position right below me, and I finished the movement with the sumo deadlift high pull (that's 1). Place the KB back on the ground rotated my body back to the right so that I'm facing back to the 12:00 position and started the next one. In case anyone needs some clarification, I'll try to post a video after we finish today so that you can see the movement if you are doing this later on.
UPDATE:

Here's the video:

http://www.youtube.com/watch?v=aKAmB5o_ibI