Monday-  December 10, 2014

Muscle Up Skill + FSQ Test + CP EMOM + EZ Row
A. Muscle Ups, 3 x 7 Unbroken, rest as needed
B. 15 Negative only Bicep Curls each arm **get DB too heavy to curl, use both hands to get it up and control down slow as possible to full extension (this if for elbow tendonitis)
B. Front Squat w/ 60-80# of Chains- build to 1RM
+
20 min EMOM
1st- 2 Thrusters, 185# + 25 Double Unders
2nd- 2 Dead Lifts, 335# + 25 Double Unders
+
10 min easy Row

RESULTS:

A. Complete. Felt great, unbroken all the way through. Only took 2 minutes at the most between sets.
B. Complete
C. 300 + 80# chains
+
EMOM - Complete
+
Didn't get to the row