Wanted: Bilateral Anterior Deltoids

The rx'd WOD was "Nancy," which is 5 rounds of:
400m run
15 x Overhead squats, 95#

It's only been 8 days since I strained/tore/hurt/pulled/whatever my groin so I'm still tryna take it easy with the squat movements. THEREFORE, I subbed a 20# weight vest and fifteen ring-dips for the overheads. 75 of theses weighted sonsabitches was ZERO fun, but I got it done. 19:00 total time. Legs/groin felt fine on the runs.

weight: 172.0

Get Up, Get Up, Get Down...

Pulled my left groin during the warm-up yesterday so was unable to complete THAT workout (Erin) or today's, the infamous "Death March." Instead?

30 muscle-ups for time

This was my first attempt at this and the game plan was to stick with one muscle-up every 15 sec. This didn't exactly work since my watch pooped out on me, but I tried to stay as true as possible. I was lucky to only miss one rep which was el numero 30. I can honestly say that my ROM was legit even if it did take me a few kicks to get into full extension. My final time and a PR (since it was a first) was 8:12. The baseline has been officially set!

weight: 176.0