NATE

ACTUAL WORKOUT ON: 20100820 Friday

Warm: 500 M Row, 1:46
Back Ext - 20, 15, 10 #90
Push-Up - 20, 15, 5

20 Min AMRAP:

2 Muscle Ups (8 Pull-ups, 8 Dips)
4 Handstand Push-ups (Started round 8 had to sub 8 inverted push-ups)
8 KB Swings

Rx'd - 10 Rounds + 2 Muscle Ups
*21 rounds was best workout on crossfit that day..

*Took ANIMAL PUMP PreWO sample..30 min prior to workout..felt pretty good! Not crazy energy tho, just a lil more than normal, plus I rocked ear buds!