12/30

A.  Ring rows, 6 repsx5; rest 1 min

Did this. No problems.  Was able to make them harder.  Really focused on using my lats and staying tight, etc.  When I first started crossfit I was using my biceps for ring rows and it wasn't until KTK pointed it out about 5 months in that I was doing it wrong. After that I started using my lats and got strong enough for pull ups. :-P 

B.  Bicep curls, 12 alteratingx3; rest 1:30 *obviously don't do if these hurt

Did these all at 15# (they only had 15# or 30# DBs).  No problems.  Right arm still so much weaker. 

+

1 min max jump rope singles

1 min max sit ups

1 min max cal AD

rest 3 min

x3

Round 1: 150 singles, 32 sit ups, 16 cal AD 

Round 2: 160 singles, 33 sit ups, 15 cal AD 

Round 3: 130 singles*, 36 sit ups, 16 cal AD 

*some annoying family were arguing and walked in front of me and I got tripped up.  Rule this family should follow: don't bring your moody teenagers to the gym.