December 9th, 2016

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Today’s WOD

5 min AMRAP

100m row

10 Sit ups

10 R-KBS @ 1.5/1.0

REST 3 min

5 min AMRAP

30 DU’s

10 Box jumps with step down @ 24/20”

5 Burpees

REST 3 min

5 min AMRAP

5 Ring dips

5 Pull ups

50’ farmers carry @ 55/35 per hand

REST 3 min

5 min AMRAP

10 Med ball cleans

5 K2E

5 Box overs @ 24/20”

Notes:

4 x 5 min AMRAP’s, goal is to keep moving

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Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

~Greg Glassman

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