December 18, 2013

 A. Find 1RM - Deadlift 205lbs
 - rest exactly 10 minutes -

B. AMRAP@ 85% of A -- 175lbs 8 reps

C. 1 x Max Effort Pullups rest 3 minutes --17reps (did 10 straight butterfly, 3 butterfly, 2butterfly, 2 regular kipping)

 D. 1 x Max Effort HSPU rest 3 minutes --12reps (kipping)

E. 1 x Max Effort Ring Dips rest 3 minutes -- 7reps (crossfit style, shoulder to rings)

+

5 rounds:
5 Deadlifts 185# (Round 3 singles, Round 4 TNG, Round 5 singles)
10 Box Jumps 24” (jump is low to the box - tried to rebound off the floor but just not good at it)
Time: 9:13

 Breakfast -- 1egg/1/2 bagel; coffee with coffeemate creamer
Snack -- wheat tortilla w/peanut butter; 3/4 medium apple
Lunch -- White rice, chicken and vegetable stir fry
Dinner -- Spinach roll and pop tarts

I attached my fail attempt at 210lbs. And of course with my added grunts. ; )