11/24

AM
A. Close grip bench press 9, 6, 9, 6, 3; rest 2 min
B. Weighted dip 5, 3, 5, 3, 5; rest 2 min
C. Supinated strict chin ups; amrap sets of 3 unbroken in 5 min
D. Seated hammer curls 10-12x5; rest 90 seconds

PM
5 rounds for time:
10 burpees
10 knees to elbow
20 double unders

A. 85, 100, 100, 110, 115
B. 15, 20, 17.5, 25
C. 9 sets
D. 20# - Michael laughed at me the whole time on these...but after I finished my biceps were on fire, even my forearms. I felt like I had just done 50 pullups.

5 rounds for time:
10 burpees - UB
10 knees to elbow - UB/UB/6-4/5-5/5-3-2
20 double unders - UB last rd tripped on 7 tried going fast.
6:42
http://youtu.be/wlLyXT53xXE
Overall felt good on this, had to break up the knees to elbows but tried keeping breaks as short and fast as possible. Ready to get back to my gym in Memphis and get back into my daily routine.