@ 6:00pm
a) 3 rounds (not for time)
1) 10m handstand walk
2) 10 ring dips (muscle up into the ring dips)
3) 10 toes to bar
completed. extensive warm up and dynamic warm up prior to this. also did some shoulder exercises with the bands.
b) emotm x 10:00
1) 20 double unders
2) 3 muscle ups
(both movements each minute)
completed. no mess ups on anything. a pretty good switch up rather than just doing muscle ups with the emotm. need to get better with hitting the mu's while also hitting other exercises.
c) 21-18-15-12-9-6-3
1) overhead squats 95#
2) box jumps 24"
6:39. http://www.youtube.com/watch?v=FhjpOUKU5S4. stayed pretty consistent with this workout. tried to just go from one exercise to the next. had a few reps on box jumps that weren't even close to reps. need to minimize those. worked on not looking straight down at the box, but rather keep it somewhat in view and look at an object past the box in order to help me land in a more efficient position.
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