2012-11-01 WOD

MAIN

A. Pullup progressions

3x3 20# weighted pullups

2x8 3-1-1-1 assisted pullups

B. Dip progressions

3x5 5-1-1-1 dips

C: 4 rounds at 80% of
{
50 DUs*
350m row or 400m run (I did 2 of each)
}

* First round I got 41 unbroken, which is a PR and one of my yearly goals (2/3 now done - need to get 10 HSPU by next 8 weeks)