Cindy

Completed 14 rounds in 15 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Scaled from 20 mins to 15.
Crushed and gasping

Quarter Gone Bad

81 Reps

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

• Sub-ed 50 kg (110lb) Thrusters for 135 lb (62 kg)
• Sub-ed Pull-ups for Weighted Pull-ups

This is Day 2 of 5 straight days of CrossFit before I go home. I feel pretty good so far. I'm thinking about doing The Zone diet to augment my training. To be honest, I don't think I could eat a better diet than the one I'm eating here in Baghdad. I'm getting over 180 grams of protein every day, nuts, low-fat yogurt, skim milk, lean meat, fresh fruit and vegetables, and water. It doesn't get much better than that.

WOD

36:33 (PR)

Run 10 K

• 2% grade
• Held 6 min/miles for first 4 miles and then slowly picked it up to finish.
  

Rest Day

Final Rest Day before I head back to the States. I plan to do 5 days "on" and rest on the 17th, trying to get to the CF ATL gym on the 18th or 19th.

WOD

Deadlift
1-1-1-1-1-1-1

Maxed the weights out in the gym at 120 kg.
I did the last four 3-3-3-3
No issues. Paid attention to good form

Kelly

25:50

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

* Massive MetCon workout. Had to pace myself, bring the run way back so I wasn't resting too long on the other two events. Still pretty shattered in the end.

WOD

Shoulder press 1-1-1-1-1 reps (132 lbs - failed on the last rep)
Push press 3-3-3-3-3 reps (132 lbs)
Push Jerk 5-5-5-5-5 reps (110 lbs)

Worked hard, but my technique sucked.

PR-ed pull-ups (12) in the warm-up