A) BS 4-4-4-4-4 (3s pause at the bottom of each rep)
B) 3 x max effort muscle ups - rest as needed between sets
C) T2B @31x1 5x10 - rest 2min
D) DB ext rot 8-10 x 3 - rest 1 min between arms
Still tired today. I was in bed by 8:30 last night and slept till 9am, you would have thought that I would be recovered. Just as I was about to hit the workout above Kevin Maheny brought his kids over so that they could do a wod. It was fun to see them get after it.
BS 3 Second pause at bottom
3 Max Muscle Ups - 3min rest
round 1 = 9 reps
round 2 = 8 reps
round 3 = 7 reps
T2B with 3 sec descent
This went horrible. No way could I go down that slow.
round 1 - 7 reps then fail
round 2 - 5 reps then fail
round 3 - 5 rounds then fail
round 4 - 4 rounds then fail
round 5 - 5 rounds then fail
DB eternal rotations as programmed.
This was a tough work out and i was feeling pretty spent after it. Never recovered enough to do a second wod today.