Warm-up
100 Single unders
Double Under Practice
400 meter run
50 left legged single unders
50 right legged single unders
Then:
3 Rounds
20 burpees + 20 C2B
Time: 11 something....pathetic, but that's what happens when you smoke and can't breathe after the first 15 burpees
then:
failed at two bar muscle-up attempts. Gave my self punishment of this:
2 rounds
400 meter run+1 Bar Muscle-up
Untimed, but I nailed the muscle-ups and did the second one with gloves on which was a first. Also sprinted HARD the last 200 meters of the second 400.
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