160930

Friday 160930
Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Scaled to:
one-set max pull-ups
one-set ring dips
Run 1 mile for time

40/22, 6:55

Warm-up 10 minute row: 2406, 2:04.6/500m
Cool-down 10 minute row: 2345, 2:07.9/500m