***Nutrition Challenge starts today. It’s $10 if you want to be eligible for prizes!
Strength
A) Bench Press – 5×5 (80%)
B) Weighted Chin-ups – 4×6 (heavy)
—Choose a band that will limit you to 6-8 reps if you cannot do an unassisted pullup
Conditioning
“Nutrition Challenge Baseline WOD”
20 KB Swings 88/53lb
30 Wall Balls 20/14lb
40 Burpees
1000m Row
—Rest 5 minutes
Air Dyne Sprints – 6×30 seconds all out (Rest 90 sec between)
WOD Notes: This baseline WOD will be re-tested in February after the Nutrition Challenge. Do your best to go as hard as you can tomorrow, so that you can get an accurate comparison a month later.
Announcements
1) We will be weighing in & getting measurements the next few days. You will record them on a half sheet of paper.
2) 2014 Goal sheets. You will make a 3 month & 6 month goal for 2014 that must be specific, attainable, and measurable.
3) Original Men’s Black Rage Shirts are available for $20.
4) Rx Bars are available for purchase ($3). They are “Whole 30” approved
