3 seconds is a long time

AM

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
Warmup
4@185
4@205
4@225
4@245
4@275

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.