Workout of the Day (WOD)

Friday 1/5/17

I'm posting this again to get people fired up about the nutrition kickoff.  Please complete the survey too so we can get  more information. 

Are you ready to kick off the new year with a new challenge.  Here is a message from our very own Emily who is going to organize this Nutrition Challenge:

Are you ready to dial in your nutrition while still eating the things you love, kick off 2018 with a healthy start, and get ready for the Open? I will be running a 30 day nutrition challenge that starts on January 15th. I will share my personal experience with nutrition and what I am learning while studying for my Precision Nutrition Certification. Before we get started, I want to know how to structure the challenge to best meet your needs. Please follow the link to complete a quick survey. Happy Holidays! - Emily Thilo

https://www.surveymonkey.com/r/ZV5YGYP

Emily again.jpg

Strength:
Back Squat
5 Sets of 3 Reps @ 80-85% 1RM

WOD 1:
If you did Thursday's strength & WOD then do the following
14 Minute AMRAP
10 Strict Chin-Ups
50 Wall Balls (20/14, 10ft/9ft)
75 Double Unders

WOD 2:
If you did not do Thursday's Strength & WOD then do the following
14 Minute AMRAP
15 Ring Dips
50 Wall Balls (20/14, 10ft/9ft)
75 Double Unders

WOD 3: Firebreather
14 Minute AMRAP
7 Ring Muscle-Ups
50 Wall Balls (20/14, 10ft/9ft)
100 Double Unders

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