1.3.14

WOD

row 1000 meters

20 ring dips or push-ups ring dips using small red band

10 full snatches@95-155/65-105 75#

You may drop this weight between each rep. Choose a weight that you wont stare at. 

9:04

I definitely stared at the barbell the last 5 reps. In hindsight I probably should have done 65#. But I'm proud of myself for getting through it! 

rest 8 min

row 1000 meters

20 toes to bar

15 clean and jerks@115-155/80-105 105#

You may drop the weight between each rep. Choose a weight you wont stare at.

10:00

Again, probably should have dropped down to 95#. I was toasted at the end of this WOD. Didn't think I had it in me to do the last one! 

rest 8 min

row 20 cals

15 kbs@70/53 53#

25 burpees

15 kbs@70/53

row 20 cals

7:00

Felt really good about this one. Coach came over and told me he wanted us to go all out on this last one. Break up the kbs if we needed to. Glad he said something! I broke up the first set of kbs into 8/7 and the last set into 5/5/5. The burbpees were pretty consistent, really focused on jumping my legs in at the same distance each time, butt up. 

Diet (updated throughout the day)

10am - 3pm 

70oz water
huevos rancheros (2 corn tortillas, cheese, black beans, 2 eggs)

protein shake 

3pm - 7pm

20 oz water

tray of suishi from Whole Foods 
1 cups coconut water
1/2 cup hot chocolate with almond milk

7pm - bedtime

40 oz water

1 cups coconut water

1 apple

1 baked sweet potato
arugula salad with blue cheese crumbles, beets, olive oil and balsamic vinegar 
mahi mahi patty with half avocado