11/27

Part 1:
A. Airdyne 25 Minutes:
30 seconds hard
30 seconds easy
Right into
5 Minute airdyne @ 70-80% (Cooldown)
493 calories @ 25 minutes, 585 calories @ 30 minutes

Rest 5 Minutes

EMOTM 12 Minutes:
1st: 3 Rope Climbs
2nd: 12 Toes to bar
Rest 1 Minutes
EMOTM 8 Minutes
1st: 2 Rope Climbs (Did 3 on last set)
2nd: 10 toes to bar
Complete, 27 rope climbs and 112 toes to bar in 21 minutes.

Part 2:
A. 7x2 Push Press rest 2:30 (build each set) 215, 235, 245, 255, 265, 275 (1), 280 (1)
280:  http://youtu.be/Tm6oZMzyRjQ
B. For time:
100' FC 70lb one hand 88lb the other
30 KBS 55
15 Bar Muscle Ups
100' FC
20 KBS
10 Bar MUP
100' FC
10 KBS
5 Bar MUP
100' FC
9:51

Was so close to 2 reps on both 275 and 280, maybe an inch from locking out but since I wasn't wearing a belt and i was feeling my back pull i dropped it instead of grinding it out.  Video to come.  Rested 4 hours between parts 1 and 2.