June 30th, 2014

Breakfast:
6oz of homemade veggie fruit smoothie:
2 large cucumbers
3 granny smith apples
1 celery stalk
1 small whole lemon
1 small bundle of kale

1 cappuccino lara bar

40:00 @ easy pace:
250m row
:30/side plank
10 AirDyne calories
2 dead hang to inverted on rings
200m jog
100 single-unders w/heavy rope

Brunch:
usual

PM
A. 1 push press + 1 push jerk + 1 split jerk, 5 x 1; 2:00 rest: 135#
B. Clean-grip deadlift, 4 x 2-3 perfect reps, 31X1; 2:30 rest: 225.235.245
C1. DB shoulder press, 3 x 5-7, 11X1; :60 rest: 35# (5)
C2. Weighted pronated-grip pull-ups, 3 x 3-4, 21X0; 2:00 rest: 10#, 15#, 15#
+
3 sets:
:25 prowler push, moderate load allowing fast foot turnover
3:35 rest

Post WOD:
Recovery protein shake: 1 scoop protein 1/2 scoop maltodextrin 1/2 scoop of dextrose

Dinner:
2 cups of paleo taco meat (ground beef 80/20, cumin, chili powder, minced onion, garlic powder, crushed red pepper, salt, pepper)
1 avocado
1/2 pan of sauteed veggies (2 red peppers, 1 green pepper, 1 yellow pepper, 1 orange pepper, 1/2 carton of mushrooms + salt + garlic powder)
1 mango

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