I Started out with some box jumps. I got up to jumping on the tallest box with a 45 and 25lb bumper stacked on it. After that Ron and I did this WOD:
For Time:
15 - 12 - 9
45lb Dumbell Thrusters
Muscle-ups
My first round was 3:03 but I did not hit my split button to break up round 2 and 3. My overall time was 9:27.
I was happy with the fact that I did not burn out on muscle-ups. I did not blast through them but every muscle-up attempted was attained. Usually, I burn out in the second round of these things. My chest is very tight after this and bench on Monday.
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