ZWOW #41

Sunday's Workout:
1 outside climb 5.9+ (and hike to)
4 VOs
4 indoor climbs 5.9, 10a, 10b, 5.9

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6 min warm up

SS 4/8: legs & tri
1)1 leg squat #30/dBl kick back #20s
2) GHRs #12/bench dips #12wV
time: 10:23

ZWOW #41
3 rft:
burpee/chair stand up (knee up) - 10x
standing one arm row and twist - 10x each
prisoner jump squat - 10x
chair leg swing pike PU - 10x each
time: 15:45

total time: ~26 min

fri eats:
830 - protein hot chocolate, apple
12 - greens & whey bar, apple
4 - 3 eggs, mac nuts, raisins
6 - blue chips w/ a lil' guac, grapefruit
9 - chicken, asparagus

sat:
830 - protein nana pancakes
1130 - chicken, yam, asparagus, mac nuts
4 - WF tuna salad, grapefruit,  1/2 perfect foods bar
530 - pB
9 - chicken/quinoa/veggie casserole