Nicole (run in the rain)

Pre:
3x3 Barefoot running drills    http://www.crossfitendurance.com/run
2x5 Kipping pull-ups

WOD:
"Nicole" (CrossFit benchmark workout)
20 min AMRAP of:
400m run
Max Pull-ups (without dropping from bar)

Sam: 6 rounds + 200m    (Pull-ups 22-17-15-12-12-11 =89 *wet bar)

Post: 
2 min each side triceps barbell smash and floss 
2 min each side triceps long head / subscap (armpit) barbell smash
2 min each side monkey bars of death hamstring smash and floss 

Later: Pilates class at Orto-Rio physiotherapy clinic internship