I slept about 7 hours. I felt good in the gym today. I got in and did some bench presses before the WOD. I warmed up and did: 5,5,5,5 of 165, 175, 185, 185. I was going to do a fifth set, but I barely nailed the fourth one and called it good. The WOD was:
3 RFT:
400m Run
15 Pull-ups (on rings)
50 Squats
15 Push-ups (hands released at bottom)
My time was a little over 10 minutes. This was a modified WOD from the main site a few weeks back. My time suffered greatly because of the first two sets of ring pull-ups. I didn't set into a solid rhythm until the last set, which was the only set I did straight through. My time would have been drastically faster had the pull-ups been on a bar. I wasn't proud of my time, but it was still a great workout that I really pushed outside of the two sets of slow pull-ups. I attempted some butterfly pull-ups after the WOD, but I still don't entirely understand the butterfly pull-up. I need to master it soon.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 2 Chicken Sausages, 1 Banana, 7 Olives
Meal 4 - 4 Eggs, 2 Slices Bacon, 1/3 cup Cheese, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 3 Chicken Sausages, 1 cup Milk
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