Went for another 4 mile run this am with Sas. It felt better than Saturday's run and we did it 3 mins faster. Tonight's wod was long but good. It was a nice change doing sumo DL. The suitcase pick ups felt a lot better this week. Had to do the L-sit pull ups as chin ups...
2 rds of 21 and 15 reps AQAP NFT:
Sumo Stance Deadlift @ 60% of 1-RM DL @170#
Supine Ring Pullups Arms Adducted w/Feet On Box
Single Leg RDL [L/R] add 5-10lbs
Strict Dead-Hang L-Hold Pullups
Suitcase Pick Ups [L/R] add 10-20lbs @95#
Supine Ring Pullups Arms Abducted w/Feet On Box
Good Mornings w/BB - add 10-20lbs @65#
Strict Dead-Hang Scapular Pullups
GHD Hip Extension
(sleep 9a-4:30p...first night back on shift)
9:30p: gf patty, 1/2 avacado, green beans, 4 bacon
12a: apple
2a: gf patty, green beans
7a: eggs, bacon
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