Friday October 18th 2013

AM
A. CGBP @30X1 1-2×5; rest 2 min
B. RDL @2020 10-15×3; rest 2 min
+
6 sets:
8 ring dips
12 kb swings 1.5pd
35 double unders
rest 90 sec
+
GH raises @20X1 10-12×4; rest 1 min

PM
AD sprint 20 sec max effort
rest 3 min
x6

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Dang I failed 150 for CGBP! I think I could get it with a ladies bar but probably wouldn’t count. Felt great in the map. Never broke my dips. Ghr were tough. Side note: I was doing muscle ups like a boss in my warm up today.

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