Z-Health Neural Warmup Level 2, 2 reps, normal speed
Burgener warmup with PVC and 45# bar
7 sets of:
70kg C&J x 1 rep
1 ring muscle-up (6 times, the final time I did a Skin-the-cat, for 7 rounds total on the rings)
Rubbed the inside of my wrists (especially the R) pretty good with the MUs.
Basic Z-Health moves
Took the CPAT (w/f safe, http://www.tucsonaz.gov/fire/Training/TFD_Career/Training_Overview/Recruitment_i nformation_and_da/cpat_infor.html
), the firefighter's physical test. Finished with 2'21" left over, improved from 1'38" the last time--the best thing was that my finishing HR was only 127!
Modified 1/2 WOD
Z-Health R-Phase, 2 reps, normal speed
PVC Burgener warmup
Warmup: 6 Headstand-to-press, 5 L-pullups, 15 OHS, 6 SLRs, 45" handstand.
3 rounds of--6 ring dips, 6 L-pullups, 15 back extensions, 2' jump rope
Good workout, especially after yesterday's CPAT, and considering I don't want to be wasted for the Tucson group get-together tomorrow!