CFWUx2 15/15/15/5(5)/10(5)
3RFT
.25 mile treadmill
21 reps 35# dumbbell swings
12 pull-ups setting 5
3:47 + 4:37 + 5:56 = 14:20
last 1/4 mile killed me. had to stop and walk ~ 50 meters. i hate treadmills. but on the bright side it was still a full minute faster than last time with a 30# dumbbell and setting 6 pull-ups.