141203

Day 7
A. 4-6 straight leg Romanan Deadlifts 5 Seconds up 1 second pause 3 seconds down 3 seconds pause rest 3 minutes x5 

275 x5

275 x6

275 x5

275 x4

275 x5 

Hard to keep mid section tight and straight. Grip hard too. 

B. Push Press 3,2,1 Rest 2 minutes btwn sets

215 x3

225 x2 failed my second rep of the first attempt but then did it again right away and got it 

235 X1

This was all pretty good for not warning up. This hurts my bicep when bringing it down

+
10 Rounds for Time
Row 500M
3 Muscle ups

25:20

Not bad. Row between 1:55-2:00 for the second half. First half closer to 1:52. All mups unbroken. Little transition time between Rower and mups but right back on rower after.