120413

A.
Run 800m
30 Muscle-Ups
Run 800m
For time

Rest 4+ hours


B.  8 minute AMRAP of:
3 Rope Climbs 15′
20 HR Pushups
30 Double-Unders


A.   11:10 rx
B.  3 + 15

Benchmark 30 Muscle Ups / Strength Endurance / Work Capacity

For time:
30 Muscle ups

Time - 5:32 (PR)

Then:
5 rounds for time:
40 Double Unders
30 Box Jumps @ 24"
20 KB Swings @ 53#

Time - 21:38



Daily Report

• CVOD: SQT
  
• Body: Good. 90% Legs still tight but not sore.
  
• Sleep: 9 hours
  
• Nutrition: 90% Paleo. 1 protein shake today
  
• Notes: I felt a bit tired. Once I did the workout I felt energized again. I am going to take tomorrow off I need a rest. The past 5 days have been rough but I wanted to push my limits.