Sunday 5.4.14

AM - MAP (10/10)

Rating = 7

2 sets @ high effort:

50 cal Rowing

50 Box Jump Overs - 20”

50 Wall Balls - 14# to 10 ft

25 Pull-up

10 min b/t sets

9:24, 10:16. On my first set, I did the row in 3:00 and I think it just wiped me out. Second row took about 3:20, but I felt just as tired. The box jump overs are not easy and it was tough doing sets of 10 on the wall balls. I'd like to do 2 sets of 15 and 2 sets of 10, but it did not happen today. Pull-ups felt good and were unbroken on both sets. 

PM - EMOM battery

Rating = 7

EMOM x 20 mins:

1st - 3 ring muscle-ups + 3 ring dips

2nd - 8 DL @ 125lb + 8 pistols 

Complete. Odd minutes took 17 seconds and even minutes took 30 seconds. I made sure my hips went below the rings on ring dips, which was harder than usual but I could do it fine right out of the muscle ups.