Monday- January 19, 2014

Gym Warm Up + Cl&J Density + ME EMOM's
3 sets not for time:
5 Unbroken Muscle Ups
10 Toes to Bar
15 Box Jumps, 24/20” bounding
+
6 min EMOM
5 TnG Power Clean to OH, 165#
+
16 min EMOM
1st- 5 CTB + 4 Pull Ups + 3 Toes to Bar
2nd- 15 Wall Ball, 20#
rest 2-3 min
16 min EMOM
1st- 3-5 Muscle Ups
2nd- 10 Over Head Squats, 95#

RESULTS:
Warm up felt good.

C&J EMOM was difficult but manageable

First 16 minute EMOM wasn't too bad.  Made smooth transitions on the pull ups and toes to bar.

Second 16 minute EMOM went well too. 4 muscle ups each round this week.