3 w- wed - 8/11

Dont sleep too weel , my th6rowth a little sick.
Legs still sore

Bw: 81,9

today i change my macros ( https://cfbrasil.tumblr.com/post/167270165972 )

4030kcal 450carbs 220ptn 150fat

AM. (10 - ó clock)

7km row -  https://cfbrasil.tumblr.com/post/167270387722
 i did go for 10k , but my ass , and arms in the begging is a issue

PM (15h)

warmup done

Push Press

53% x 10
58%x 8

press

53% +/-  x12
62% +/-  x 10

wod ( https://youtu.be/0rVJ6IorABw )
4rds
30 alt DB SN
7 bar mu

12:07


Skill - Did not
50pistols
50ft h6s walk