Today's Workload!


WOD 1:1 Rep-Max Front Squat:


You have 7 attempts. Each attempt will be performed every second minute (only one attempt allowed   per 2 minute period).

The added twist.

1 max effort mile run.

WOD 2: From the Utah/Nevada Sectionals, affectionately named "Up & Down, Puke-Fest"

12-9-6-9-12
Thrusters
Pull Ups 95/63#
200m Run After every couplet
Performed with a 20/10lb. Weight Vest.


WOD 3:

In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating 3x's.

1 Min Wall Ball 10ft target 20/12
1 Min Ground-to-Overhead 96/65
1 Min 20" Box Jump
1 Min Row for Calories
1 Min Rest


Today's Nutrition:


7:30a:
-2 blocks apple
-4 blocks almond butter


9:30a:
-5 blocks eggs
-5 blocks lara bar & slice of ezekial bread
-5 blocks almond butter


1:30p:
-6 blocks turkey
-7 blocks lara bar, coconut water, & apple
-10 blocks pecans


6:30p:
-3 blocks honey dijon rosemary almond crusted chicken! (New Kick Ass Recipe)


8p: Chinese Food
6-8 blocks steak, chicken & shrimp
-3 blocks green beans
-no added fat oil already in food

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