OH MY!
two days worth mentioning.
I decided to take on one of the WODs from the '09 Northeas Qualifiers in Albany ( that I missed because of my ankle). I wanted to see how I would have measured up..
I warmed up with:
4 rounds
50 double unders
10 kb swings ( 53 lbs)
15 back extensions on the GHD

then I hit the WOD
10-9-8-7-6-5-5-4-3-2-1
Power Clean ( 105)
Pull up
KB swing ( 1 pood)

I NAILED the thing, in 11:13.
the winner from the games was 14:18.

The next day..
I was WIPED!
I did a warm up WOD
4 rounds
30 DUs
15 box jumps ( 24 '')
10 kb swings ( 53 lbs)
15 GHD sit ups

then, I tried to do a heavy WOD with 95 lb thrusters, and couldnt do it..just didnt have it in me, so I stopped.
I did some slam ball, burpees, GHD hamstring work
and THEN...
decided to try to do a muscle up ON MY PULL UP BAR
I dont have my rings up yet, so this is my only option for now...its harder to do, so I figured if I could get it on the bar, I could get it on the rings.
I had a dream about it the night before, which is what prompted this aggressive attempt.
after a few failed attempts...I DID IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
I wiggled my muscly body up to the bar, scraping my belly, and bruising my forearm. I let out a loud squeal of delight and walked up the stairs to see Scout :)