November 14th, 2014

Breakfast:
1 apple
1 banana
1 cup of pistachios

Snack:
1 OMB blonde

Lunch:
BBQ Pulled pork sandwich
coleslaw
1/2 bun
6 pickles

AM
A. Back squat, 2-2-2-1-1-1, 20X1; 2:30 rest
175, 185, 195, 215, 225, 235

B. Squat snatch, build quickly to a tough single
155# stayed there and worked on extension and speed
+
8 sets for even times:
20 unbroken double-unders
6 thrusters, 75
8 CTB pull-ups
:75 rest
1:00 f’d up my double unders
:58   f’d up my c2b
:57
:55
:54
:54
:54
:53

PM
8 sets:
:30 AirDyne @ 97%
4:00 rest (5:00 after set 4)

Average 14cal/round on assault bike
best round was 16cal

Post WOD/Dinner
Progenex recovery protein shake
1 sweet potato
2-3 servings of corn chips
1 cup salsa
2 pieces of pear dried fruit
1 OMB XXX
1 hand full chocolate chips

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