Strength
Back Squat – 4×7 @ 75-82%
—Start @ 75% for set 1 & work up to a heavy 7 rep by set 4.
Conditioning
“Nutrition Challenge Baseline WOD” – Re-test from 1/4/2016
For Time
75 Cal Row
75 Wall Balls 30/20#
75 Burpees
WOD Notes: TD = 12-20 minutes. Make sure to use same WB weight! We will have to run heats about 5-6 minutes with classes larger than 10 people. Record your time & your time improvement. The “Whole 30/Flexible Dieting” Nutrition Challenge technically ends tomorrow, but we are testing this baseline WOD today, so come prepared to do work!! Scale is also available to do a weigh-in.
