OPT Pt. 1/CFSP/Pt. 2

I hate toes to bars.

1430

5-7 sets for times:

4 shoulder to overhead

3 rounds of

5 burpees AFAP

5 box jumps 24"
rest walk 5-6 min actively

For loads/times/sets: 7 sets; 185, 195, 205, 215, 225, 235 (X3), 205; 1:15 +/- 8 sec

Rest 30 min

10 rounds for time of:
10 ring dips
6 push press - 135#

For time: 19:38 @ 80% effort

Mobility work (couch stretch, external hip rotation, pain ball, foam roller)

Rest 3 hours

1800

Run 5 min @ Z1
+

Run 45 sec uphill @ 80-90# constant pace

Run down easy x 4
+
Run 1:00 @ 80%
Run 1:00 @ 50% x 3
+
Run 5 min @ Z1

Daily report

• Body: Good. Posterior chain very sore in morning. Subsided after part 1.
• Sleep: Enough.
• Nutrition: Poor yesterday; IF 16 hours today. 1700- Taco salad (ground beef, black beans, lettuce, tomatoes, salsa dressing); 1 handful walnuts
• Notes: Busy day. Mobility work felt very good. Wasn't going to do all of the ring dip WOD, but ended up taking it slow and finishing all 10 sets. The last 2 sets were triples/doubles of ring dips. my shoulders are pretty gassed. Evening run was very smooth -- felt great. Overall, solid training today.
• Cool link of the day: What's your most important meal of the day?