01.25
A. Back squat, 3-2-1-1, 22X1; 2:30 rest - 305-315-325-330 - these felt solid today,glad the 330 was just a single!
B. Strict supinated CTB pull-up, 3 x 3, 21X0; 2:00 rest - these felt good,like I was able to get my chest in the proper position.
+
2 rounds for time:
7 muscle-ups(UB - 3-1-1-2)
50 wall balls, 20 to 10'
100 double-unders
8:56
Felt good for the psyche to hit the 7 MUs to start, I was able to hit 3-1-1-2 on the second round, I didn't want to push the shoulder too hard on this one. This has been improving and the extra Chiro/Airrosti work I've had done the last week has helped. I felt ok on the first set of Wall Balls, the second was a bit more of a mess! I had a few misses on the DUs. When I finished I felt like I had gone slow (especially the 2nd set of MUs), but it turns out that I was around :40 faster than my two+ rounds of this in the Open last year. I watched the video of that one from last year and I feel my MUs were more of a struggle last year. I would have hd 5:00+ minutes to finish that 3rd round and it would have been close...
then 5:00-10:00 easy Assault Bike cool-down
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