Saturday

Saturday
A.M.
A. Strict Muscle Up- 5 min AMRAP
B. Wtd Pull Up- build to 1RM
C. Wtd Ring Dip- build to 1RM
D. Strict Pull Up- 50 reps for time:
E. Strict HSPU’s- 50 reps for time:

P.M.
30 min TT Row
**record avg pace/500m, avg HR, total distance


A. Got 2 in 3min and called b/c my shoulder was in pain 
B. 75#
https://www.youtube.com/watch?v=e_PaJGpS92s

C. Tried to do a strict dip and couldn't without pain. 
D. 6:21 - Started with 3s and went to singles around 20. 
E. Got through 12 and called it b/c of shoulder pain. 


PM: 
7,742m 
Pace: 1:55/500m
HR Max: 187
HR Avg: 169

Held a 1:50/500m pace for the first 2500m and then started to slow. Last 4min was all out at 1:45/500m.