2013-07-18 WOD

Active recovery day

WARM
std warmup
20 wallball 14#
20 wallball bounce passes
400m run

MAIN
A. 5k row 22:09 (20 min I did 4500m - slightly faster pace than last week)

B. Muscle-up work
- 3x5 ring pullups
- 2x5 dips
- 3 transition practice
- 2x10 T2B (just cause I haven't done them for a while)