For my WOD tonight I did a mixed scale of the Squat Clean/GHD wod. The weight was the Porch scaling while the situps were from the Puppy scaling. I attempted to do the GHD's, however, after the GHD/Back Extension wod from last week, I could STILL feel some soreness and tightness. I really think GHD's screw me up. Other than that I felt strong tonight and I think my time is good.

For time:
115 lb Squat clean, 10 reps
50 Sit-ups
115 lb Squat clean, 8 reps
40 Sit-ups
115 lb Squat clean, 6 reps
30 Sit-ups
115 lb Squat clean, 4 reps
20 Sit-ups
115 lb Squat clean, 2 reps
10 Sit-ups

Time: 9:27

After the wod, I worked on some bar muscle ups. I am attempting to get my numbers up so I can do well during the next 30 MU wod. I did my first MU about three weeks ago, so they are progressing slowly. I have noticed recently that the core plays a big roll in getting up and over that bar. I did a set of 5, then a 1.5 min rest, then a set of 4, 1.5 min rest, and so on down to 1 MU.

Nothing exciting happened at the YMCA tonight. The morning people are more interesting. Damn old vultures waiting to nab the next closest parking spot.

Out for the night. Enjoy.