PreWOD @ whey, ice, water, creatine
WOD-30 mins of mixed crossfit & primal moves:
pull-up/chin-up
raise push-ups
30# farmer walks
30# DB squats
30# DB overhead presses
negative pull-ups
med. ball turkish get-ups
150# O-bar back squats
PostWOD-beef jerky + dinner (fish, brussel sprouts, tomato soup, red wine, dark chocolate)
