Muscle-ups & Thrusters

Warm-up:

1 mile, treadmill (started at 8mph and worked up to 11mph for the
last 1/4 mile)
Active Stretching

CFWoD for 9/17/10:
Three rounds, 9-6-and 3 reps, for time of:

Muscle-Up
95 pound barbell Thrusters
Total time: 8:43

I was definitely sore from Thursday's "triumphant return" so it took a bit to get going today. The hammies are particarly sore.