Work Capacity

15 Squat Cleans @ 155#
30 Toes to Bar
30 Box Jumps @ 24"
15 Muscle Ups
30 V-ups
30 Renegade Rows @ 2x 53#
15 Row (Calories)
30 Wall Ball @ 20#
30 Burpees

Time: 19:46

---------------------

Report

• WOD TOD: 8:30am
• Body: Traps, legs, lats are sore
• Sleep: 8 hours
• Power Lung: 4x10am, 4x10pm
• Fish Oil: 3 teapsoons w/ BF, 1 teaspoon PWO, 2 at bedtime
• Static Stretch: 5 minutes full body
• Foam Roll: 5 minutes legs
• MWOD: none

Recovery

Sandbag Run 100m
Then:
21 Renegade Row 2x35#
21 GHD Sit Up
Run 200m w/ Sandbag
4 Rounds

---------------

Daily Report

• Body: 8. I felt fine, I just feel tired
  
• Sleep: 8 hours
  
• Nutrition: 10. Paleo all day
  
• Notes: I moved the swim to tomorrow. I needed a recovery day.
  
• Tomorrow's Projection: CHI Swim, CrossFit Girl Benchmark WOD, Free-diving