Strength
Back Squat – 5×3 @ 80%+ (Rep 1 = Pause, Rep 2 & 3 = Normal Tempo)
—Start @ 80% & work up to a heavy 3 rep for this
Conditioning
For Time – “Whole 30 Baseline WOD” (Compare to 1/5/2015)
100 Cal Row
75 Burpees
50 Wall Balls 30/20lb
WOD Notes: Congratulations to those who survived all 30 days of this Nutrition Challenge! Let’s see how much this challenge has improved your performance! Use same WB weight as you did 30 days ago! Prizes will be given to the top male/female for biggest time improvement. Let’s Rage all over this WOD!
Announcement: Mil-Spec Jump Ropes are finally in for $40. Please pick up if you ordered one. I also have plenty in stock, so let me know if you are interested in buying one!
