Strength WOD:
3 Sets of ME (Max Effort – Ends when you come off the bar; rest as needed between sets)
Strict Pull-ups
Conditioning WOD:
3 Rounds for time of:
400m Run
15 Push Jerks (115#/75#)
30 Air Squats
Results
View this photo
View this photo
Couple of Jerks:
Notes:
- 10/26: “Frankenchipper” WOD! Sat. at 0930. Costume required for the WOD. Otherwise there will be adjustments made to your workout to “compensate”. Don’t be “that guy or gal”!
- 11/30: Advanced RX Test at 6pm (3 spots, you must sign-up in the gym – you must be ready and are expected to know the requirements of the test)
Nutrition and other:
Zucchini Spaghetti (Zoodles) & Meatballs by nom nom paleo
Cooking With Nick Massie: Bacon Sprouts CrossFit Journal
Why Do I Stink When I Work Out? Fox News Magazine