09-17-14

AM
A. Muscle Up Practice. 5 min.

B. L-Hang. Accumulate 120 sec

C1. Underhand grip bench press. 8-10. 1 min rest. (75, 75, 80, 85, 85)
C2. Bulgarian Pull Up. 6-8 reps. 1 min rest. (9s)
x5

+
15 min AD

PM
20 min AMRAP - 7 rds +5
5 c2b
5 s2o 115
10 ghd sit ups
10 back extensions

all C2B were unbroken except in round 4, did push jerk for S2O first 4 rounds, then these started to get heavy, had to switch to SJ and not all unbroken for last few rounds.