Wednesday the 5th

OPT threw a few curve balls in today with all the basic skill work. Tomorrow will surely be a barn burning fire breathing killer WOD.
Anyways onto the workout.

3 muscle ups
breathe 10 times slowly x 8
+
1 advanced HSPU (advanced for you) every 30 sec for 12 min
+
In 6 minutes move from performing 5 GH raises and 3 L pull ups back and forth at a controlled pace
+
200 walking lunges slow and steady - with perfect form; do not kiss knee to ground "like it's a lover you haven't seen in 6months!"

results:
A. 3/3/3/2/3/3/2/3
tried out the muscle ups tonight with a drop into the kip from the top. felt great and it made me work on my MU using different grips.

B. done on paralletes with depth to abmat on top of 6in. box

C. stayed at a round a minute. could not get comfortable on the GH machine.

D. 200 lunges suck period. stuck to the 10 breathe rule every 50.

Train Hard and Chase Lions.