Tuesday, October 28th, 2014

1 Protein bar (not sure on brand I’ll find out soon)
1/2 carton of raspberries
1/2 cup of sunny trail mix

Emom 9 minutes:
Min 1 – KB OH Squats (light to mod)
Min 2 – 5 Muscle Cleans (LIGHT)
Min 3 – 3 Box Jump Step Downs (30/24)

A. Clean Pull + Clean
1.1.1 x 4 (Build from 70%)
rest 3 minutes
145#, 155#x3

B1. BB Front Racked Step ups
6/leg rest :30 btwn legs
B2. Pendlay Rows 8 reps
85# should have went heavier
rest 2 minutes x 4

C. Emom 10 Minutes:
Odd: 10 WallBalls + 2-3 Muscle Ups
Even: 200 Meter Run (under :45)
Wallball Weight = 25/18

Notes: The running smoked my breathing.. like I was dying..
On the bright side, I did 3 unbroken muscle ups for first 3 rounds, then 2 unbroken the last 2 rounds without going over the time!

D. 3 Rounds for time:
500m Row (Under 1:55 pace)
10 Paralette HSPU’s (6″/3″)
15 Toes to Bar

Time: 25:03
Notes: hspu were hit or miss.. either really easy or I’d fail.. did too many in a row (only 3-4) on the first set and then hit failure. Finished the workout with unbroken toes to bar in my last 2 rounds, row split ranged from 1:54-1:58/500m.

Post WOD:
Progenex chocolate recovery protein shake
16oz water

3 egg omelet with ham, sausage, green pepper onion, tomato, bacon
side of hash browns, plain!! I DIDN’T EAT KETCHUP!! 😀


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