7 more sleeps until we learn the WODs for the CrossFit Games Regional event! Look out! Random drug testing this year!

Jeff Martone, a Kettlebell and Tactical Athlete instructor is running a contest and giving away a cool pull-up bar system. Click here for the rules. Basically, it’s a video of you doing your favourite movement on a pull-up bar. Need a hand? Let us know!

Today’s Workout:

Bring the tape for your hands!

Fitness

First:
Run 800 meters

Then:
5 rounds of the couplet:
Pull-up, 10 reps (Beginner or assisted okay)
Dips (assisted okay) or sub Push ups, 10 reps

Finally:
Run 800 meters

Performance

First:
Run 800 meters

Then:
7 rounds of the couplet:
Pull-up, 10 reps (asst)
Dip, 10 reps (Asst or box)

Finally:
Run 800 meters

RX

For time:
First:
Run 800 meters

Then:
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps

Finally:
Run 800 meters

Here’s your reaction to 100 pull-ups and dips.