July 13th, 2014

Breakfast:
1 blueberry rx bar
1 tasty kill cliff
1 peach

AM
5000m row @ Z1, off every 1000m for 3 strict pull-ups + 3 strict ring dips

Post WOD:
1 scoop of whey protein + 1/2 scoop dextrose + 1/2 scoop maltodextrin + 16oz water

Lunch:
2 pieces of baked tilapia w/ lemon pepper, minced garlic, and olive oil
1 cup of white rice, cooked, with coconut aminos
1 avocado with sweet onion salsa
1/2 bag of baby carrots

Snack:
1 piece of baked tilapia w/ lemon pepper, minced garlic, and olive oil
1 cup of white rice, cooked, with coconut aminos
1 blueberry rx bar

PM
A. Power snatch, 12 x 1 @ 85% of 1RM; begin a set every :30 135#
+
8:00 @ 90% of [3 muscle-ups + 200m run or row according to toe]

Rounds: 5 + 2 muscle ups
Notes: Did 2 unbroken muscle ups + 1 single every round. Pretty heavy breathing on the run on last two rounds but able to jump onto the rings right away regardless.

4:00 rest

8:00 @ 90% of [6 handstand push-ups + 9 deadlifts @ 165 + 12 AirDyne calories]

Rounds: 4 + 6 HSPU + 9 DL + 10 AD
Notes: Unbroken on HSPU and DL, but AD was slow due to DL-probably should have broken up 6 & 3 to save legs for AD
+
Not for time:
400m sled drag, moderate load allowing for steady movement throughout, alternate forward & backward as desired

145#ish?
Notes: 200m forward, 200m reverse–harder on reverse. Way harder, but also obviously under more fatigue

Post Wod:
1 scoop of whey protein + 1/2 scoop dextrose + 1/2 scoop maltodextrin + 16oz water

Dinner:
1 piece of baked tilapia w/ lemon pepper, minced garlic, and olive oil
1/2 bag of beef sticks, don’t know the brand
1 cup? coco powder dusted almonds
few hands fulls of  roasted, in shell pumpkin seeds
1/2 sweet potato
mixed veggies

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