07/03/201707/02/2017 by Joanne and Lance

July 4th, 2017

Today’s WOD

A.Go every 3 min x 5 sets of:

5 Deadlift @ 60%

10 Burpees

100m sprint (run/row)

B.With a partner – 5k row (switch every 500m)

Notes: goal on first part is SPEED!! Women can scale row back to 4k if desired

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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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