2014-07-13 Run & park workout

Last day before bod-pod weigh-in, so figured I'd get a little running in.

A. Run: 9.56km, 49:56, 5:13 pace

Only a little slower than my 10k PR pace.

B. 2 rounds of
{
5 pullups (strict, at tempo)
5 dips (at tempo)
1 bar MU
1 front lever negative (slow as possible)
}