Focus: Today's focus was weighted dips and weighted pull ups. I decided to get in some muscle up work, because it's both a pull up and a dip. I even got my first few weighted muscle ups today. Two with 12 Kg added, and one with 16 Kg added. the one with the 16 Kg bell was pretty ugly though. It was a fight to get through.
WOD #1: Anearobic Work. 5 individually timed rounds, 2 minutes rest between rounds of:
6 heavy thrusters - 70 Kg (155#)
9 V-ups
12 box jumps - 24"
2 minutes rest
Score/Time(s): R1-:37, R2-:36, R3-:36, R4-:36, R5-:35
Calories burned (Focus & WOD): 487
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