2013-01-16 WOD

A. 2k row for time
time: 7:49.4 (2 seconds over my PR)

B. 7min amrap
{
10 box jumps 30"
10 T2B
10 pullups
}
2 rounds + 23 (30 box jumps, 30 T2B, 23 pullups)

C. Progression work
I did 2x3 20# weighted dips w 5-1-1 count

Update: Ran at lunchtime: 5.05km - 27:53 - 5:31min/km avg pace