Congrats to the 30 plus Stand Firm Fitters who are in on the Clean Eating Challenge. If you still want to get in, we will keep the enrollment open through Friday for this month.
If you are working hard at your fitness but continue to eat a poor diet it is like rowing a boat with one paddle. You don’t get very far and your frustration will mount. If you clean up your diet along with the weekly workouts, it is like having two oars in the water. You will be amazed at how far you can go and fast you will get there.
So, How about it? Get two oars in the water.
Warm-up: Run to Lois Lane and Back, 25 Air Squats 25 KB Swings Dynamic Stretch
Strength: 11/2 Back Squat
L1: 50 % 5×1 60% 5×1 70% 5×3
L2: Minus 10%
L3: WAW to Maintain Mechanics
WOD: SCRATCH MY BACK
With a Partner for time:
100 Medball Clean 20/14 / Wall Sit
100 Thruster 45/35 / Dead Hang
100 GHD Situps/Plank
100 Slamball 40/30 / Hold SBOH 30/20
100 Box Jump / Ring Support Hold
Floater (Do any time during the WOD) 5 Rope Assents 3/1
Icing: Muscle Up Progression