Friday 121102

A) 2 minutes to establish a Max Height Box Jump.
-50 in

-then (no break)

B) For Time:
12-9-6
Muscle-Ups
Front Squats @ 250#

Notes: There is a 8 minute cap. Racks MAY NOT be used for Front Squats.
-then (immediately at completion of the WOD, or when the 8 minute cap is reached)-

-48 Reps at the 8 min time cap

c) 2 minutes to establish a Max Height Box Jump.

-48 in

The Front Squats killed me, but the muscle ups were pretty easy.  I got to the the last 6 FS with about a min left and couldn't get my legs to squat the weight.  Box Jumps were pretty low for me.  All in all I thought this was a fairly poor performance from me today.

Pre-Workout: 5g Beta Alanine, 5g Citrulline Malate, 5g BCAAs, CranLoad from Pure Encapsulation 

Post Workout: 2 Scoops SFH Pure Whey, 30g Dextrose, 10g  BCAAs, and 1 can of Kill Cliff