11/24

A1. High Bar Back Squat @ 30X0; 6-8 x 5 sets; rest 120 sec

A2. Dips @ 40X1; 2-3 x 5 sets; rest 120 sec

B. AMRAP Knees to Elbow in 30 sec x 3 sets; rest 30 sec b/t sets

C. GHD Raises @ 2020; 12-15 x 4 sets; rest 90 sec b/t sets

D. CoC work + sand ext. work

post wod fuel: 40g prot/40g carb

forgot to eat a balanced PFC meal 45-60 min after post wod fuel

3:00pm:

A1. 225, 235, 245, 255(PR), 265*(PR)

(previous best @ 30X0 - 8 x 250)

A2. 20, 45, 55, 65, 85

B. 20, 15, 12

C. 15, 15, 15, 15

D. 5 x 5 sec full grip holds w/ "trainer", extension work w/ sand

*someone came in asking about CrossFit, so I had to take an extended rest before my 5th round of squats.

Sleep: 6 Hours

Fatigue: Medium-High

Stress: Medium- High