Wednesday February 12th, 2014

   @ 6:15pm   
a) 3 rounds (not for time) 
     1) 3 wall walks (nose to wall) 
     2) 10 dumbbell push press 50# 
     3) 10 ghd sit ups 
completed. performed a long warm up prior to this as well. 
b) 10:00 to build to a heavy double close-grip bench press
135, 185, 205, 225, 245, 265, 285. felt pretty strong on these. I think I could have built up to about 300 but did not want to push the line without a spotter present. 
c) for time: 
     45 double unders (buy-in) 
     10 rounds: 
       1) 15 wall balls 20#
       2)  3 muscle ups 
     45 double unders (buy-out) 
11:56. went through this unbroken. moved from exercise to exercise pretty well I think. just tried to maintain breathing and get on the rings quicker than I normally would, which I think I was pretty successful with. 
d) 3x20 hollow rocks (rest 1:00) 
completed.