9/14

A. Negative pull ups, 2 reps x 4, rest 2 minutes.

Did this.

B. Standing dumbbell flys, 10-12x3 , rest 1:20

10 each round, 10# dumbbells.

+

12 minute AMRAP:
Assault 18 cals
10 burpee box jumps
8 GHD situps

3 full rounds + 1 cal AD

Round 1: 4:04.5
Round 2: 4:02.1
Round 3: 3:43.3
Last bit: 0:13.5