October 21, 2009

AM Swim

50m on min every min

4 on, 1 min rest

3 on, 1 min rest

2 on, 1 min rest

1 on

Best: 33 second / Worst: 46 second

PM CrossFit

1 Muscle-up, Strict

30 Second OH Squat hold - below parallel w/ 35#

2 Muscle-up, Strict

60 Second OH Squat hold w/ 35#

3 Muscle-up, Strict

90 Second OH Squat hold w/ 35#

4 Muscle-up, Strict

120 Second OH Squat hold w/ 35#

5 Muscle-up, Strict

120 Second OH Squat hold w/ 35#

4 Muscle-up, Strict

90 Second OH Squat hold w/ PVC

3 Muscle-up, Kip

60 Second OH Squat hold w/ PVC

2 Muscle-up, Kip

30 Second OH Squat hold w/ PVC

1 Muscle-up, Kip

26:00 (10 min Squat Hold)