1.17.14

WOD

1. Emom 20

Even min – 3 pwr c&j@115-175/80-115 115#

Odd min – Choose one (1-4 no dip muscle-ups OR 3-8 c2bpu or pull-ups) Ripped on wednesday so did 8 ring rows each round. 

My set-up looks a little off. I think I need to tighten my lats and bring my hips down a little more before I start my clean....not a C&J expert so I have no clue lol

3x10 GHD sit-ups with 14# ball - really focused on exploding through hips and quads. 

3x12 pull-aparts with red band

Diet (updated throughout the day)

5:30am - 12pm 

50 oz water

orange

Cliff Builder's bAr

greek yogurt with granola 
black tea with 1 stevia packet
2 rice cakes with peanut butter

12pm - 5:30pm

60 oz water

5:30pm - bedtime

20 oz water