Workout of the Day


A. Three rounds for times, of:
     4 x muscle-ups
     10 x OHS w/115#s
     10 x 30" Box jumps

B. Five sets of:
    Back squats, 2-3 reps
    Rest 3-4 minutes

C. AMRAP in 5 minutes, of:
    10 Chest to bar pull-ups
    10 Ring dips

***Rest exactly 3 minutes, then...***

D. AMRAP in 7 minutes, of:
    300 meter row
    30 Double-unders
    10 Toes to bar


A. 1:28, 1:37, 1:42
B. 275, 305, 325, 335, 345 (all sets x 3)
C. 4 rounds + 1 C2B
D. 3 rounds even

I was able to get the first 2 muscle-ups each round in a row/unbroken, but that was it.  I tired the 1st and 2nd round to get a third, but failed.  I was pretty slow on the OHS and box jumps.  I felt pretty good on the back squats and 245 is a PR (but only 8#s) for 3 reps.  I will take it, since I have not PR'd on the backsquat until recently.  Felt pretty good about part C result, as my arms were fried from part A., and 3 rounds on part D was about as good as I hoped to get.