4x400m

workout:
5 min row; m: sub 2:00 split 25 s/m, f: sub 2:10 split 30 s/m

2 rounds
10m high kicks
10m high knee
10m butt kicks
10x box jump

then:

4 x 400m sprint
treat as single max effort
rest 3 min between
post fasted 400m

Times: :55,:58,1:01,:59 (i think)

Diet: Breakfast was 4 eggs, olives (avocado sub), blueberries, steamed greens. Lunch was 3 pieces of baked chicken, emerald mixed nuts, and an apple. post wod - whey protein, blueberries, coconut flakes. Dinner was mojo pork shoulder (smelled like armpit but tasted ok) and more almonds. Latenight - piece of baked chicken and more almonds.

Recovery: spent some time on the roller. Quads were insanely sore today and feel even more sore after the wod. a good sleep tonight is due, tomorrow maybe a recovery day.