Sat, 092913

A1. #’d Pullups 7×3, rest :45
A2. #’d Ring Dips 7×3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU – Deficit 

rest 5 min

AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups

+

10-15 min of Gymnastics Weakness 

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