7-7-12

Saturday

AM - MAP

10 min @ 70-75%

5 Pull Ups

10 Box Jumps, 20"

150m Run

- 6 + 15 reps 

+

5 min recovery

 +

10 min @ 70-75%

5 Burpees

10 Ring Dips

15 Cal Air Dyne

-  4 + 15 reps + 7 calories

 +

5 min recovery

 +

10 min @ 70-75%

5 Toes to Bar

10 Air Squats

150m Run 

- 5 + 15 reps 

Dynamic Bench - 8x3 @ 185# EMOM

Complete

PM - Home gymnastics
3 x 10 reps Floor Levers
3 x 10 seconds Tuck Sits
100 flutter kicks
3 x 10 seconds L - sit
Handstand practice 

Comments - Not a bad MAP session.  I kept moving the whole time, my intensity dropped some by the third round, but it was a good day overall.  I may go on a light run tonight or tomorrow.  Need to start working on these gymnastics more, I'll start doing them at home more often.

Food
- Breakfast - Almonds and grapes
- Workout
- PostWOD - Protein shake
- Lunch - Chicken strips, raw squash, and strawberries
- Dinner - Sweet potato and turkey with olive oil and a raw squash