Back at Newton again tonight.
Warm up
mobility drills.
Workout
Row 400m
7 muscle ups (if you cant do muscle ups do 10 pull ups + 10 ring dips)
5 rounds for time
Result= 18:33
I managed to do the first round with the muscle ups but had to do the pull ups + dips for the others.
Really need to work on the down phase of my kips.
My ring dips were assisted by a stretch band.
Stretching for cool down.
Thursday, December 10, 2009
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