July 14th, 2014

Breakfast:
1 cup grapes
1 coffee rx bar

AM
45:00 @ easy pace:
350m row
:45 front leaning rest on rings
15 AirDyne calories
3 dead hang to inverted
3/side light Turkish get-ups: 35#

Lunch:
4 paleo chicken tenders- recipe + pictures TBA
2 cups of California blend veggies with coco aminos

Pre wod:
2 cups of Paleo Chili

PM

A. Split jerk gauntlet, 1 rep every :90 starting @ 125 & adding 10 every :90
205# PR

B. Clean-grip deadlift, build to a heavy but solid set of 3 touch-and-go
265#
C1. 1 DB shoulder press + 3-4 DB push presses, 4 x 1; :60 rest:
35 or 45#?
C2. Weighted pronated-grip pull-ups, 4 x 1-2, 21X0; 2:00 rest:
25, 30, 30 for 2 reps each
+
4 sets:
6 burpees, as fast as possible
:10 prowler push, moderate load allowing fast foot turnover
3:35 rest
135#?

Post WOD:
protein shake w/ dextrose and malto

Dinner:
2 cups of Paleo Chili- recipe TBA
1 avocado w/ 4 tbs of sweet onion salsa + salt, lots of salt
1/2 bag of carrots
1 cup of unsweetened applesauce with cinnamon

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