Workout of the Day (WOD)

Monday 4/17/17

Bernie and Eric sent us an update.  They are still dropping in to CrossFit Gyms on their year long travel around the world.  Here they are stopping in Amsterdam.

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Remember, talk to Coach Aleta if you want to know more about our CFIB Spring 2017 Whole 30 Nutrition Challenge!  Here is our post with more details about it:  Link

Strength:
Backsquat
Set 1: 6 Reps @ 70% 1RM
Set 2: 6 Reps @ 70% 1RM
Set 3: 4 Reps @ 80% 1RM
Set 4: 4 Reps @ 80% 1RM
Set 5: 2 Reps @ 90% 1RM

WOD:
5 Rounds
10 Thrusters (Mx 75/55, Rx 95/65, Rx+ 5 Left Arm KB Thrusters & 5 Right Arm KB Thrusters (53/35)
15 Kettlebell Swings (53/35)
15 Sit-Ups

Coach Aleta will not be your slap chef for the Whole 30 Nutrition Challenge, no matter how much you ask.

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