Sunday - WOD as RX 30 muscle ups
practiced technique a few times, then did some L pullups, strict pullups, and ring dips until failure.
Monday - main site rest day...crossfitendurance run on treadmill 6-12 degree incline. did one mile in 11:04 (much harder than I thought it would be) then 1.5 miles on bike and about another 1/2 on treadmill.
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