DWM Friday 3/21/14

Friday 3/21/14:
Felt good this morning, a little tired, but I took a nap after coaching in the morning. My quads were still a little tight from Wednesday, but they still felt strong.

Open WOD 14.4
14 minute AMRAP:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups
I think everything went well, I was right on pace the whole way getting ahead with a few movements and behind with a few other, still finishing with a lot of energy at 10:30. I think I might have gone out a little too hard on the first couple sets of muscle-ups and it cost me at the end. My chest was on fire and I was having trouble with the catch and dip to finish the reps after I got to 10. I think I need to do the muscle ups in doubles next time and make sure to kick my legs to help with the dip instead of just pressing with all arms.

Here are the split times:
Row 2:41
TTB 5:12 (2:31)
WB 7:23 (2:11)
Cleans 10:30 (3:07)
MUs 14:00 (3:30 for 17 reps, 10 in first 1:30)

Video Below:

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