After - messing around on the pull up bar. I got a pull up bar muscle up. I suspect an actual muscle up cannot be to far behind.
After, after - Chad and I strapped on the weight vests for some 400m repeats. As in just 3. My legs burn after the first 100, and the speed falls off. But doing them at all must be good for me - as it hurts so bad.
A nice Sat.