You can't always get what you want!

But if you try sometimes you get what you need!!

My foot surgery is going to be wednesday, december 22nd! Ill be happy to be on the road to real recovery and back at in for real in the new year.

bike - 10 minute warm up - rode in an easier gear and kept the cadence high then put it in the hard work zone and did
7 minutes on, 1 minute isometric squat hold, 5 minutes on, 1 minute isometric squat hold. distance equals 2.87. Cadence was around 56 for these.

cf wod
21 - 15 - 9
Back Squats @ 95 lbs
Burpee Pullups

Time 9:35

I only re racked the bar once after 10 reps in the 15 set. Went unbroken on everything else. although there were some pauses with bar loaded on my back.

Also did 3 x 5 negative rings dips and some handstand holds.

meal 1 - 6 ounces tempeh bacon
meal 2 - 2 scoops vega wfo w/coconut water
meal 3 - 7 ounces tofu, 1/2 cup salsa, 1/2 cup black beans, 2 red bell pepper 1/2 red onion, cilantro, daiya
meal 4 - clif builder bar
meal 5 - 6 ounces grit tofu, hummus & steamed broccoli and roasted yams, peanut butter