Mid-Atlantic Qualifier Prep WOD 090413

- work up to 1RM clean
135, 165, 185, 205, 220 (PR)

Max rounds in 10 minutes of:
- 10 ring dips
- 5 deadlifts (275#)
7 rounds

*notes - hit a 10# pr on my clean, mainly because of what I learned at the cert this weekend.  Instead of worrying about a big shrug and pulling myself under the bar, I just waited till the bar reached my thigh and jumped up with it.
**the metcon didn’t go too well.  All deadlifts were unbroken and fast, but my ring dips sucked.  Felt really weak doing them, had to redo a couple because I didn’t lock them out.  Hopefully it’s just fatigue from the cert this weekend.

5:55am
1oz turkey bacon - 1p
9 almonds - 3f

7:45am
3 whole eggs - 3p
1oz cheese - 1p
10oz sweet potato - 6.5c
spinach and peppers - 1c
2tbsp almond butter - 10f
4p/7.5c/10f

12:00pm
5oz chicken - 5p
peppers and broccoli - 1c
1cup strawberries - 1c
1 orange - 2c
45 almonds - 15f
5p/4c/15f

2:55pm
3oz chicken breast -3p
1/2cup blackberries - 1c
1cup carrots - 2c
27 almonds - 9f
3p/3c/9f