June 19th, 2014

Snack:
Raw mixed nuts

AM

For 30:00:
:60 AirDyne
:60 single-unders
:60 front leaning rest on ground
:60 row
:60 bear crawl

Brunch:
the usual

PM

A. Hang power clean, build quickly to a 2RM: 180#
https://vimeo.com/98780401B. Clean-grip deadlift, 16 x 1 @ 205, begin a set every :30

C1. DB bench press, 3 x 6-7, 21X1; :60 rest: 25 (7), 30 (7), 35 (7)
C2. 1-arm DB row, 3 x 8-10, 21X1; :30 between arms, 2:00 rest: 35 (10) all sets
+
5 sets:
:18 AirDyne @ 99%
3:12 rest
Cals: 15, 16, 15, 15, 16

Post WOD:
1 tasty kill cliff
1 protein shake w/ malto + dextrose

Dinner:
Breakfast – the usual, can you tell I ran out of food? 🙂

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