9.21.15

Monday 9.21.15
Rx
Warm-up
400m Jog
“Bring Sally Up”(w/ barbell)
Strength(15min)
1RM Front Squat
Skill
6min OTM
6 Thrusters(135/95)
Rest 2:30 after emom
Metcon
8min AMRAP
20 Deadlifts(135/95)
10 Toes To Bar
*Rest 2min
Post WOD
1 Mile Run For Time

Front Squat: 305lbs.

8 Min AMRAP: 120 reps

1 mile Run: 6:33

  • Went up 10lbs. in my front squat, still think I could have gone higher but I decided not to.
  • Felt good on the mile run, calves were kind of cramping up on the first 800m but felt good at the turn.

6:30am- Regular Smoothie with protein and 1 hard boiled egg

10:00am- 1/4 cup of Walnuts

12:15pm- Chicken Spinach Salad (Carrots, Broccoli, Balsamic) and Power Crunch Bar

5:15pm- Apple with Almond Butter

7:15pm- Chipotle Burrito Bowl (Double Chicken, white rice, black beans, cheese, corn, hot sauce, lettuce)

9:00pm- Scoop of almond butter

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