04/12/201704/12/2017 by Joanne and Lance

April 13th, 2017

Today’s WOD

A. Front squat x 8-10 reps @ 70-75%, rest 2 min x 3 sets

4 x 4 min sets of:

400/500m row

AMRAP wall balls in remaining time

REST 2 min b/t sets

Notes: – score is total number of wall balls

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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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