CrossFit | 210228


Workout of the Day


Weighted chest-to-bar pull-up 1-1-1-1-1 reps
Weighted dip 1-1-1-1-1 reps
Run 1 mile for time

Post loads and mile time to comments.
Compare to 171231.

This workout involves three max efforts. Ideally, each lifting set will be as heavy as possible. The lifting portion is then followed by a mile run time trial, a benchmark distance. Newer athletes should choose modifications that challenge the pull and the push. Intermediate athletes can do this workout as prescribed.

Beginner Option:
Jumping pull-up, slow descend 5-5-5-5-5 reps
Jumping dip, slow descend 5-5-5-5-5 reps
Jog 1 mile for time

Workout Tips

wod tips

Dr. David Johnson is a brain and spinal neurosurgeon who has had a pioneering role in the establishment of multidisciplinary spinal practices and holistic care for neurosurgical patients in Brisbane, Australia. He is also the co-owner of CrossFit Neuro, the first clinical CrossFit affiliate. By combining his passion for CrossFit, Olympic weightlifting, neurosurgery, and science, Dr. Johnson works to deliver the fundamental message that learning to move proficiently is key to preventing movement dysfunction which can lead to chronic back pain symptoms. Many of Dr. Johnson's patients go on to become members of his affiliate as a part of their recovery process to rehabilitate and to avoid future spine surgery.

Listen to PodcastA Neurosurgeon on Healing Back Pain with Functional Movement

Comments on 210228


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Clint Michael
May 5th, 2021 at 11:44 pm
Commented on: 210228

Chest to bar-10, 15, 17.5, 20, 25

Dips-45, 55, 65, 70, 80

not enough time for the mile run

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Manchild Manchild
April 11th, 2021 at 4:50 pm
Commented on: 210228

alternating E2MOM

50, 70, 80, 85, 85

50, 70, 80, 85, 85

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Leonardo Silva
April 11th, 2021 at 12:16 am
Commented on: 210228

C2BPU: 24kg

1 Mile: 7 min

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Morgan Greene
March 18th, 2021 at 12:18 pm
Commented on: 210228

PU: 80-90-100-100-90

Dips: 80-90-115-125-150

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Ralph Keeley
March 10th, 2021 at 4:52 am
Commented on: 210228


(Completed after 11.3)

C2B: 35/44/53/62(f)/62(f)/58/53

Weighted dip: 100/110/115/120/125

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Aaron Brumit
March 6th, 2021 at 9:29 pm
Commented on: 210228

5 sets max reps

Chest to bar pull-ups


No rest between PU and dips






1 mile run: 8:57

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Patrik Hermansson
March 5th, 2021 at 2:02 pm
Commented on: 210228

Weighted pull-up 1-1-1-1-1 reps

Weighted dip 1-1-1-1-1 reps @

10,10,12,12,15 kg

Run 1 mile for time: 7:20 (treadmill)

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Dean Hodges
March 4th, 2021 at 6:18 pm
Commented on: 210228

C2B: 58/66/76/86/96

dips: 90/100/125/135/145

Run: 6:19


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Taylor Poehls
March 3rd, 2021 at 10:30 am
Commented on: 210228

46# on the C2B and Ring Dips

(20# vest + 26# KB)

7:14 minute mile w/stopping to tie shoe that came unlaced

ColdAF @ 12 degrees F...hands and toes a bit numb


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Erica McLean
March 3rd, 2021 at 3:13 am
Commented on: 210228

No run for me today but hopefully tomorrow.

Regular pullups

15 15 20 25 30


14 14 14 25 25

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Michael Arko
March 2nd, 2021 at 3:52 pm
Commented on: 210228

Completed this today, Tuesday 3/2.

C2Bs: 20-25-30-30-35

Dips: 25-25-30-30-35

1 mile: 7:39


C2Bs - kipped a bit in order to tap the bar; strict, I can't get there even at 0 weight.

Dips - range of motion was sketchy.

Run - sunny out, but freezing with light headwind. That just wears you down, man.

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Glenn Guy
March 2nd, 2021 at 1:15 am
Commented on: 210228

30.8# for pullups and dips

Mile time: ~7:30

89 cals; 161/114/173 HR; 7:40/5:22 avg/max pace


Need to work on pacing for the mile run.

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Coastie Nick
March 2nd, 2021 at 12:07 am
Commented on: 210228

Rx’d w/ weight belt

C2B: 20-35-40-45-50

Dips: 90-115-125-135-145

Mile: 7:16

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Derek Eason
March 1st, 2021 at 10:40 pm
Commented on: 210228


C2B: 90-100-100-100-105lbs.

Dip: 110-110-120-130-140lbs.

Mile: 5:59

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Jeffrey Howard
March 1st, 2021 at 9:55 pm
Commented on: 210228


CrossFit AFK



6:51 (road)

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Myles Lance
March 1st, 2021 at 3:16 pm
Commented on: 210228




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Mike K
March 1st, 2021 at 2:04 pm
Commented on: 210228

3 rounds

15 switch grip pull-ups

12 push press with 95lb

100 single jumps

4th round

5 switch grip pull-up

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Dusty Russell
March 1st, 2021 at 12:08 pm
Commented on: 210228


C2B PU: 5#

Dips: 35#


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Dj Kastrup
March 1st, 2021 at 1:02 am
Commented on: 210228

c2b: 60

dip: 70

mile: 7:30

missed my chest with 70lbs. And after I noticed my makeshift weight belt was on the brink of destruction, so I called it.

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Joshua Willing
March 1st, 2021 at 12:54 am
Commented on: 210228

PU: 70

DIP: 50

7:48 mile

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Shaun Stapleton
March 1st, 2021 at 12:41 am
Commented on: 210228

PU: 70lbs was between a PU and C2B

Dip: 70lbs, heaviest weight I have (kb)

Mile- 7:33, it was a cold one. First mile since October


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Matthew Letarte
February 28th, 2021 at 11:51 pm
Commented on: 210228

Going to have to make this one up (first time this year), quite sick today, will edit when I do it.

Edit 210302:

Modified to:

3 rounds of max strict pullups - 15/12/11

3 rounds of max strict dips (straight bar) - 18/15/11

1 mile run - 8:00

Rough, still feeling weak, especially on the run

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Nicole Deaver
February 28th, 2021 at 11:15 pm
Commented on: 210228

Weighted Pull ups:


Weighted Dips


Pouring so subbed the bike for 15mins. Maybe I'll try the mile tomorrow. 

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Jim Rix
February 28th, 2021 at 11:02 pm
Commented on: 210228

32.5# pull-up

50# dip

8:00 run

weight totals not including the belt/chain, so add perhaps 2-3 add’l pounds.

My running has suffered so much during my now 13+ year CF experiment. Used to be, an 8 min mile was oh so slow; now it’s a benchmark. That said, everything else is a pretty good trade off.

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Charlie Pokorny
March 1st, 2021 at 12:15 am

I have been on a similar path - used to be a runner (not a great runner, but my marathon pace was around 8:30).

I never did lower body strength work until these last 7 or so years of CF.

I imagine some of the loss of running capacity is correlated with strength development, as well as aging (especially aging [= tighter + weaker] calves).

Overall, I am definitely happy with the trade off!

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Alyssa Wendt
February 28th, 2021 at 10:54 pm
Commented on: 210228


1.5 mile run


5x5 ast. Pull up

5x5 ast dip

1 mile Run

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Jade Teasdale
February 28th, 2021 at 10:52 pm
Commented on: 210228

PU: w/50# KB

dips: w/50# KB

8:32 trail run

elevation & hills 😂 & I suck at running!

I’ve been battling lower leg & foot issues. Trying to get back to consistent runs.

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Lincoln Kerger
March 1st, 2021 at 2:29 am

Changes in elevation/hills require so much more work and can have a great affect on your speed, even if the grade is minor. You're doing well with working through the pain and sticking to the trails!

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Jade Teasdale
March 3rd, 2021 at 5:05 am

Thanks! That means a lot! ❤️🤣

Sometimes (just like Oly. Lifting) I have to tell myself it’s the small steps everyday. Try to not get too downhearted! 😅

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Charlie Pokorny
February 28th, 2021 at 10:37 pm
Commented on: 210228

CTB-PU: 50 - 50 - 55 - 55 - 55

Ring Dip: 115 - 130 - 140 - 150 - 155 (PR)

1 mile run: 8:02

Those extra few inches on the CTB make such a difference!

(I can do a weighted PU with 105)


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Jim Rix
February 28th, 2021 at 11:03 pm

Fantastic! You’re basically doing dips with my bw on your back!

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Jade Teasdale
March 1st, 2021 at 12:48 am

I could wear a 15# weight vest & you could do ring dips with me! 🤣 Even more impressive that you are doing it on rings by the way!

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Lincoln Kerger
March 1st, 2021 at 2:26 am


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Lindsay Aspen
February 28th, 2021 at 9:59 pm
Commented on: 210228

Did the beginner option for these as I am still working on getting non-weighted pull ups and dips.

Used rings for the jumping dips to add a bit more of a challenge.

Did the run on a treadmill as it is freezing out. 7:38

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Randy Crooker
February 28th, 2021 at 9:59 pm
Commented on: 210228

Weighted C2B: 30-35-40-42.5-45lbs

Weighted bar dips: 35-40-45-50-55lbs

1 mile run: 6:47

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Antonio Alves
February 28th, 2021 at 9:54 pm
Commented on: 210228

Modified to:

5 sets of AMRAP DB bent-over rows | 2x 12,5 kg DB | 2' rest between sets

5 sets of AMRAP bench dips, elevated feet | 2' rest between sets

Run 1 mile for time


Rows: 17/14/12/11/11

Dips: 13/11/11/10/10

Run: 7'09''


Warmed up with the beginner suggestions (thought about doing them for the WOD, but decided, following the video tips, to go for a more replicable and quantifiable workout).

Bad day for a benchmark run, as I apparently tweaked some previously unknown muscle on my right thigh during one of the recent WODs. But did it anyway. And it felt great to do some hard running.

6 km easy run in the morning

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Christian Simpson
February 28th, 2021 at 9:50 pm
Commented on: 210228

25#/35/45/55/65, strict pull-up (doorjam bar)/dips

Run 6:50

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Dan Morris
February 28th, 2021 at 8:22 pm
Commented on: 210228

Pull-ups: 35-45-50-55-60

Dips: 45-50-55-60-65

Mile: 8:15

42 / 6’0 / 195

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Rich Aleksiejczyk
February 28th, 2021 at 8:12 pm
Commented on: 210228

m 35/71”/188

weighted ctb 45/45/45/45/55( all in lbs)

weighted dips all 90lbs

7:03 mile time

did this as my 2nd workout of the day. Morning session was the Saturday session posted on the mayhem YouTube channel

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Sam K
February 28th, 2021 at 7:56 pm
Commented on: 210228

No real weights but a bookbag full of trampoline springs, ankle weights and small dumbbells totalling around 60lbs. Several sets of chest to bars and dips.

7:05 mile


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Jim Rix
February 28th, 2021 at 11:04 pm

Nice improvisation, in a true CF spirit.

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Joe Conradi
February 28th, 2021 at 7:26 pm
Commented on: 210228

Scaled to reps with 70# weight:

Dips: 3/3/3/3/3

Pull-ups: 3/2/2/2/2

1mile run: 6:25

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matthew rhodes
February 28th, 2021 at 6:47 pm
Commented on: 210228








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Lincoln Kerger
February 28th, 2021 at 6:37 pm
Commented on: 210228

Had to hold plates with legs (no other way in my garage right now)

C2B: 10-15-25(f)-25(f)-25(f)

Ring Dips: 10-15-25-35-45

Run: 6:45

All weights in pounds. Need to get a belt to hang weights from - could have done more on the ring dips. Run was much slower than it felt today, so a little disappointed - gotta run more.

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Jade Teasdale
March 1st, 2021 at 12:51 am

I’d be happy with a 6 min. mile. ☝🏽😃

Lately, my fast ones are in the 7s!

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Lincoln Kerger
March 1st, 2021 at 2:24 am

Thanks. I'd be happy to hit your numbers in the PU!

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Jade Teasdale
March 3rd, 2021 at 5:08 am

I’ll fess up, they were regular PU, no C2B on those! 🤣 I am really bad at reading WODs & missed the C2B part! 🤣

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James Gentile
February 28th, 2021 at 6:11 pm
Commented on: 210228

Used a weighted vest as I don't have a belt in the garage gym. Went for reps.


Dips (bar)


20lb - 30lb - 30lb - 40lb - 40lb

10 - 5 - 6 - 2 - 4

4 - 3 - 2 - 2 - 2

1-mile: 7:45

Rain soaked run in SE PA today. Had to walk towards the end of the mile before regrouping for the last 200m. Wanted to break 7 but not today. Next time. Followed it up with the Thursday PC&J, results there.

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Jade Teasdale
March 3rd, 2021 at 5:09 am

I feel your pain! North Carolina Smokey mountains! Lots of rain here!

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Charles Meyers
February 28th, 2021 at 5:44 pm
Commented on: 210228

Weighted chest-to-bar pull-up 1-1-1-1-1 reps lbs 10-30-30-35-40-52

Weighted dip 1-1-1-1-1 reps lbs 20-30-50-60-70

Run 1 mile for time 9:57

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Kevin Flowers
February 28th, 2021 at 5:37 pm
Commented on: 210228


Max-weight C2B pullup: 105.6 lbs (12/24/32/40/48 kg) *

Max-weight ring dip: 114.4 lbs (24/32/40/48/52 kg)

Ass bike 100 cal (legs only): 7:25 (masked)**

*no weighted belt, so had to use toes-thru-kettlebell-handles technique

**didn’t feel like running in the rain, and no treadmill in the box

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Charlie Pokorny
February 28th, 2021 at 10:49 pm

Nice work on the C2B!

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Karen Rodgers
February 28th, 2021 at 5:20 pm
Commented on: 210228

Pull up done with 12.5lb

Dips done as scaled

2k row 9:23

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Steve Day
February 28th, 2021 at 4:46 pm
Commented on: 210228

All sets of weighted CTB and Ring Dips @ 45lbs

1 mile run: 6:09 on treadmill @ 1% incline

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QiHui Xing
February 28th, 2021 at 4:29 pm
Commented on: 210228




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Ken Steinman
February 28th, 2021 at 11:50 pm

Impressive. Great camera work too!

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Hugh Babineau
February 28th, 2021 at 4:27 pm
Commented on: 210228

Run 8:55

max CTB 35 lb

max dip (rings) 30 lb

M 53/68”/157 lbs

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John Clarke
February 28th, 2021 at 2:49 pm
Commented on: 210228


A little disappointed only because this felt faster than it was. On the bright side, first run of the year.

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Mike Andridge
February 28th, 2021 at 2:33 pm
Commented on: 210228

Pull ups-in #'s

53/53/55 1/2 58 (f)/ 58

was all excited about a PR, until I came back to log my score

and noticed it was CTB....ooops. Tried some CTB with 35# but was spent.

Did not do ring dips--tweaked left pec on Friday doing dips

2k row for run



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Sandeep Gadde
February 28th, 2021 at 4:59 am
Commented on: 210228

1) weighted chest to bar- 7.5kg

2) weighted Dip- 37kg

3) 6:13

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February 28th, 2021 at 2:54 am
Commented on: 210228

what are some ways to ease into CrossFit after abdominal surgery (4 weeks has passed). Asking for a friend who really just wants to start out.

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Jim Rix
February 28th, 2021 at 2:29 am
Commented on: 210228

Went to the “compare to” page to see what I did last time. For some reason I didn’t work out that day, but reading through the comments reminds me of how involved the old online community used to be. Sure, it was the end of the year, but we had a lot of community interactions back then.

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Alex Ciasca
February 28th, 2021 at 3:35 am

Jim, been doing main site for nearly a year now, and never commented. Even in the year I've been following there's been a lot of drop off in postings. That being said, I agree that we should try to get more interaction on the main site community. Looking at the 'compared to' makes me wish it was still that way. I will try to interact more myself in an effort to create that community once again.

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Derek Eason
February 28th, 2021 at 4:53 am

Hey Jim!

I did the same exact thing and looked up my old score. I’ve been on and off with my mainsite posting but I agree there used to be a lot more comments and interaction.

If you go back even further into CrossFit’s past there used to be hundreds of comments each day!

I’m not always very active on here, but I really appreciate guys like you that comment a lot and are part of the conversation.

I would love to see the mainsite community grow again!

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Steve Day
February 28th, 2021 at 4:07 pm

Jim - appreciate your thoughts.

I think there's a good active group online and I always enjoy everyone's comments. The more the merrier. I'm sure there a lots of folks who follow main site that don't necessarily comment. Maybe we can encourage more people to participate?

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Kevin Flowers
February 28th, 2021 at 5:47 pm

Isn’t the drop-off in mainsite-followers and comments simply due to the increase in affiliate boxes world-wide, and so many pay-for-programming offerings (Mayhem, comptrain, etc), such that there are fewer people who “have to” train at home using main-site programming? I always looked at the mainsite programming during the years I trained at affiliates, but I never did the mainsite WODs, because I felt compelled to follow my box’s programming.

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Charlie Pokorny
February 28th, 2021 at 10:45 pm

Thank you Jim!

I appreciate interaction and connection.

Just to have the community of people posting results is a great encouragement to to give an extra push and know there is something being shared in these crazy things we do day after day.

Sharing some humor, strategy, intelligence, wisdom, respect and compassion is a great bonus!

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Jim Rix
February 28th, 2021 at 11:11 pm

All, thanks for commenting!😀. Surely the proliferation of boxes has reduced the mainsite comments a lot, and I fondly recall the era Derek alluded to when people not only posted results, but we discussed form, scaling, health, and sometimes even literature and politics! And that was when CF’s then crude filters let us!

The site will be as active and helpful/entertaining as we make it, and, like Charlie, I look to everyone’s results for motivation.



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Chris Sinagoga
February 28th, 2021 at 2:28 am
Commented on: 210228

Champions Club Scaling Notes


Nothing to rant about


Weighted pull-up - overhead pulling with an emphasis on strength

Weighted dip - pushing at end-range extension with an emphasis on strength

Run - monostructural movement at a common testing distance


Do I have the strength and endurance/stamina to make these tests a good enough dose for today?


Complete as many rounds as possible in 20 minutes of:

Run 400 meters

15 kips/kipping pull-ups

15 kipping dips/push-ups


Complete as many rounds as possible in 20 minutes of:

Run 400 minutes


As is


Pick either the pull-ups/dips or the run. Do 20 minutes of practice for whichever one you do.


Did 15 minutes of weighted pull-up and dip practice. Did not count.

GENERAL FEAR LEVEL: 7 with the mile

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Antonio Alves
February 28th, 2021 at 10:23 am

Run 400 minutes ? I love running, but even for me that's a stretch 😉

Thanks for your comments and suggestions, much appreciated 👍

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