December 22nd, 2016

Today’s WOD

tough enough EMOM x 10 – 3 Front squats @ 75%

For time:

Row 1000 Meters

25 Thrusters (95/65 lbs)

25 Toes to Bar

100 Double-Unders

25 Toes to Bar

25 Thrusters

Notes: make the front squats and the thrusters will feel light

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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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