12/29/201612/29/2016 by Joanne and Lance

December 30th, 2016

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Today’s WOD

Back squats – 12 min to find a 10 RM, no more than 4 sets
Single arm ring rows x 8-12/arm, rest 30 sec b/t arms x 3

4 RFT

60 DU’s

30 Wall balls

15 Pull ups

Notes:- lots of legs this week, take some time to recover this weekend!

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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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