1/5/2013 COLD WAR COMP

Sleep- bed at 10pm, sleep at 11pm- 5:30am wake up= 6.5hrs
Pre WOD meal- 1/2 cup greek yogurt + blueberries+ black coffee

7:15am- WORKOUT #1
3 rounds for time
400m Row
12 Burpee to plate
15 Power Snatch #45
= 9:18 (finished 3rd)

 
PWO- 2 scoops Recoverite Hammer +  1 cup of almond+ cococut cream

9:30am WORKOUT #2
3 Hang Power Cleans +1 Jerk LADDER
#55,65,75,85,95,105,115,125,135,145,155,165
If you fail at a station amrap air squats for points
If you get to #165, amrap jerks with load


Got to 165 + 2 Jerks + 15 air squats
(Finished 3rd)

PWO- 1 Cup of oatmeal, 20 nuts, 20 raisens, black coffee

12:30pm- WORKOUT #3
For time
30 Hurdle Hops 20" unbroken paced
9-7-5
Pull ups Unbroken
Dead-lifts#155 Unbroken
30 Wall ball shots 10-10-10
5-7-9
Pull-ups --broke 9's
Dead-lifts #155--broke 9's
30 Hurdle Hops 20" (struggled bad 2:00+ minutes...lost it here)
= 8:23 (finished 5th)

PWO- 2 scoops Recoverite + 1/2 cup Coconut/almond cream

3pm - WORKOUT #4 (top 10 only)
5min AMRAP
14-11-8
HSPU (14,11,1)
OHS #75 (14,11 Unbroken)
(finished 3rd )




Finished 3rd OVERALL