WU:
3 Rounds of:
10 Lunges
5 Walk Out Pushups
10 PVC OHS
10 Double Unders
WOD:
8 Rounds of 20sec on/10sec off:
Knees-to-Elbows, kipping
Squats
Medball Cleans, 20#
Burpees
Scores:
K2E: 64
Squats: 140
Cleans: 46
Burpees: 43
Total: 293
*Done w/ 17# vest
Post:
Max Dead Hang Pullups: 12/8/7
Max Box Jump: 49" (2" PR)
0540: 4P/3.5C/12F
whole wheat pita w/ PB & almonds 3.5C/12F
4.5oz turkey 3P
cheese stick 1P
coffee, black
1000: 2P/2C/6F
2 chz stick 2P
1/2 pita bread 1.5C
1/4 apple .5C
peanut butter 6F
1430: 4P/4C/12F
mush/grn pep/onion/chx stirfry 4P/2.5C
strawberries & peanuts 1.5C/12F
1920: 4P/4C/12F
chx stuffed bell peppers! 4P/3.5C
strawberries/almonds/peanuts .5C/12F
2145: 2P/2C/6F
jerky 2P
apple 2C
almonds 6F
Total: 16P/15.5C/48F
1 comment:
You gonna be at PCF this thursday?? I'll be in town for a few hours (literally, I fly in Wed night around 11pm and leave noon on Thurs for Florida) and I'm gonna hit the 630am WOD at PCF. It's a team workout so it'd be baddass if me, you liz and one other person could rock it out one last time.
let me know!
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