Thursday, January 22, 2009

1/22

Morning @ PCF
Warmup:
75 Double Unders (finally got a hang of 'em!)
2 Rounds of:
10 Box Jump, 30"
10 KB Swings, 53#/35#
10 PVC OHS10 Situps

WOD:
Ten Rounds of:
3 Weighted Pullups, 35#
5 Strict Pullups
7 Kipping Pullups
Log sets (each time you drop off bar) and time.


Sets: 54
Time: 21:40Destruction after today's WOD.

A delicious 5-block meal with 3x Fat.
Sauted: 3 Cups Mushrooms, 1 1/4 Cup Green Peppers, 1 Cup Green Beans, 5 oz chicken (4tsp EVOO).
1 Orange
10 tsp Natural Peanut Butter
6 Almonds
5P/5C/16F

2 comments:

Anonymous said...

good job this morning man, that time is no joke! Just saw you're from Kentucky, what brings you to DC and PCF?

Anonymous said...

when you first said inauguration I have to admit I was a little worried. But then your second comment cleared things ok, glad to see were on the same team. Next time were in you'll have to expand a little bit about what you do.