ZWOW #19

Wednesday Workout Oct 17
Indoor rock climbing 3.5 hours w/ some bouldering

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3 min yoga warm up
SS tri 4/6: narrow chest press #50/dB OH tri ext #25 (3:56)

ZWOW19
5 RFT:
sB clean (#30) - 10x
ugi pistols (touch butt to ball) - 10x
ugi walkover pushups - 10x
ugi russian twist (feet up) - 10x
ugi tick tock - 10x
hollow rock - 10x
time: 18:24

20 min JR (10/50s - 20 rounds)

tues eats
715 - paleo cereal
11 - soup w/ tuna pkt, coc butter
3 - 4 spicy tuna rolls, 2 tiny apples, salad
830 - 1/2 cup beet soup w/ chicken

wed
745 - paleo cereal
12 - salmon, squash, coc butter
330 - salad w/ deli turkey & avocado
6 - leftover beet soup & chicken

thur
710 - paleo cereal
1030 - chicken & squash soup, coc butter, 2 small apples
230 - tuna, salad w/ salsa & gauc dressing, raisins
6 - grnd bison, salad

BFP!!!!