The ice cream & alcohol diet works!

@ The Box

Warm up for 15-31.08.2011:

25 walking lunges
20 seated wall ball
15 GI Janes (or pullups)
10(?) double unders
230m run

Clean

1-1-1-1-1

94#PR

WOD

12mins amrap
7 front squat 140/100# (74#)
14 pullups (blue/purple band)
50 DUs (5 DUs,45 singles)

4 rounds

Then

3 eccentric pullups (intended to do more but physically couldn't after WOD!)

3 rounds of shoulder rehab exercises

Dumbbell rows (weight?)
3 sets to F

Abs Mat crunch (feet together knees apart to disengage hips)
2 sets to failure (30~)

*YES!!! Finally I managed to do some decent cleans and add weight to the bar. Last few reps felt good, like the bar and I were moving together,not me fighting the bar.

***GOAL (set by Coach): 100# by the end of the month. Eek!***

clean