1. 6oz Ground beef, 3 whole eggs, 4 small red potatoes-6oz, 1 cup spinach
Woke up starving and couldn't wait to start my day. Ate all of this starting at 930 this morning.

2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter
Probably most favorite part of my day, downed this right before class at 1230.

3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach
4. Post wod - 50g WFit, 1 banana
Because of class and school work, didn't get a chance to eat this earlier but had these two meals post workout at around 430. Again, I was full after my first two meals but at about the 2 hour mark, I am starving. ate this with no problem.

5. 10oz ground beef, 10oz of sweet potato and cup of veggies
Went out for my sister's birthday so had to improvise. Didn't get the greek yogurt because the restaurant didn't have any.

6. 50g WFit 3 tblsp peanut butter and greek yogurt.
Literally, drinking this as I type. Added the greek yogurt into this shake because I missed it in my last meal.

Row-
4x500m

1. 1:57
2. 1:53
3. 1:150
4. 1:44

Gymnastics
100ft. Walking Handstands (50ft turn around) unbroken

Olympic Lifts
Hang Snatch, EOMOM

1×3 @ 55%
 175
1×3 @ 60% 185

1×2 @ 65% 205

1×2 @ 70% 215

1×1 @ 75%
 225
1×1 @ 80% 235 missed so hit 225 again.



Snatch Grip Deadlifts
1 rep every 20 seconds for 3 minutes @ 255
(was hard to keep good form during the end)

Metabolic Conditioning
10-1 Descending Reps of:
O.H. Squats 135/95
Wall Balls 20/14


I finished this wod in about 7:08. Legs and hip flexors were  gone after yesterday's squat session. Hit the rounds of 7 and my hips didn't want to open up. Still, went unbroken for everything. The hardest part is convincing yourself to not drop or stop. After I was able to break that mentality, I was pretty much in 'zombie mode' and I assure you, I am a fast zombie.

Row-
4x500m
70%
80%
90%
100%
Rest- 1 min.
Mobility
Banded Hamstring Flossing, Banded Pigeon, Couch Stretch,
PVC Shoulder; Internal & External Rotation
Gymnastics
100ft. Walking Handstands
Olympic Lifts
Hang Snatch, EOMOM
1×3 @ 55%
1×3 @ 60%
1×2 @ 65%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80%
Accessaries
Snatch Grip Deadlifts
1 rep every 20 seconds for 3 minutes @ 100% of 1RM Snatch weight
Metabolic Conditioning
10-1 Descending Reps of:
O.H. Squats 135/95
Wall Balls 20/14
*If you break on any set, you stop and do the last number rep performed in Burpees.
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.QYcygHVC.dpuf