WU:
2 Laps around block
PVC OHS
Muscle ups
Variety of other crap
WOD:
"OPT"
25 Box Jumps, 30"
50 Double Unders
25 Toes to bar, broken into 4 sets, first 17 unbroken
10 Power Cleans, 135#
25 Hip Extensions, unbroken
20 Wall Balls, 20#
15 DB Split Jerk, 30#, 2 sets
10 Muscle Ups, broken and not locked out at bottom
Row 400m (damper on 10)
Time: 13:15
*Power Cleans probably the hardest. Most were just annoying.
S: 1P/1C/8F
- chz stick 1P/4F
- 1/2 apple 1C
- almonds 4F
B: 4.5P/3C/16F
- 8 egg whites 3.5P
- 6 asparagus spears .5C
- mushrooms .5C
- bell pepper 2C
- cheese 1P/4F
- celery & PB 12F
L: 4P/3C/13F
- Chili 4P/3C/8F
- almonds 1F
- celery & PB 5F
- 8 strawberries 1C
- 1/2 orange 1C
- string cheese 2P/8F
- almonds 6F
D: 4P/2.5C/14F
- salad w/ dressing 1C/2F
- 6oz barely breaded fish 4P/.5C/2F
- asparagus 1C/2F
- walnuts 8F
S: 1P/1C/3F
apple w/ PB 1C/3F
1.5oz fish 1P
Total: 16.5P/12.5C/67F
*need to watch the fat on those snacks...
2 comments:
9am!
I really need to get your cell phone so we can just text haha (send me the number at ryan@powellfitness.net).
I think Liz and I are going to do "Kelly" because I have a box and wall ball at my townhouse and its suppose to be semi warm and sunny. (truth being we both hate rowing and burpees and have no desire to do that, so were going to sub a different met-con we've never done before!!)
Enjoy the WOD! You and the wifey are always more than welcome to join liz and I for a WOD at the house!
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