Monday, November 15th

Food
1 Proetin Shake
1 Peanut Butter Nutri Grain bar
2 Serving Mixed Nuts and Seeds(Almonds, Peanuts, Cashews, and Sunflower Seeds)
1 6" Club Sandwhich from Subway, loaded with vegetables
1 Serving of Pretzels
1 6" Club Sandwhich from Subway, loaded with vegetables
1 Chicken Breast
1 Serving of Pretzels
1 Bag of Popcorn

Strength
Craig, Mike and I had a great strength session today. My shoulders, arms and chest are shaking. We did another upper body circuit with 2-3 sets of 2-3 movements per upper body part. I feel great and I am looking forward to a WOD this afternoon!

WOD 1
3 Rounds for time
100 ft Lunge(45)
30 Box Jumps(24")
20 Wall Balls
5 HSPU
TIME 13:54
*Lucas did a variation of this wod yesterday so I gave it a shot. The HSPU were difficult after holding the 45 lb plate above my head and doing wall balls. Overall it was a good workout, I don't feel like I pushed to my maximum intensity, I was more concerned with form and full range of motion.

WOD 2
2 Rounds
400 M Run
3:00 Min Max Muscle Ups
*Round 1 I completed 7 Muscle Ups. Round 2 I completed 5 Muscle Ups.