Lots of rope climbs

Sleep:  10p- 4:30a Not long enough- worked the ID floor last night until 6:30p then opened at 5:15 this morning... 
Food:  Starving upon waking so had a small apple, 5am coffee with cream, refuel and protein pre and post WOD, lunch (noon) at India Garden of salad, cucumber salad, mixed veggies, and chicken, popcorn snack ~4p, dinner at 7p of huge salad, roast beef, EVOO, and mixed nuts, after dinner arctic zone ice cream :)


Training at 10am

97%:

Row 45 sec for max meters
212m- no rollover

rest 3 min

30 sec amrap clean and jerk - 70#- 12 reps

30 sec amrap KBS - 1.5 pd- 5 reps

30 sec amrap burpees- 9 reps

running clock, lost 10s in first transition, thus super low KBS, felt like burpees were in jello, C&J felt great

rest 6 min

Row 3 min for max meters- 691m- no rollover

rest 15 min

for time:

5 rope ascent - 20'

12 DB front squat - 30#/hand

4 rope ascent - 20'

12 DB front squat - 30#/hand

3 rope ascent - 20'

12 DB front squat - 30#/hand

2 rope ascent - 20'

12 DB front squat - 30#/hand

1 rope ascent - 20'

12 DB front squat - 30#/hand

11:28

Rope climbs were fine- fine tuned my technique, FS UB and challenging by last set, grip whipped