12.05.18

“Small, Smart Choices + Consistency + Time = RADICAL DIFFERENCES.”-Darren Hardy, The Compound Effect.

Fix Your Food Nutritional Challenge starts Dec. 8th, with a lecture that same day at 10:30am!

Fitness

1.squat 3 x 4 @ 85% of heaviest done on Monday

2.front squat 3-3-3-3 work to a heavy 3 in 12 min.

AMRAP in 10 min. of:

-10 cal. row/bike/ski/run

-10 double unders

-20 cal.

-20 double unders

-30 cal.

-30 double unders

continue to add 10 reps to each movement as long as there is time left

Sport & Performance

Hatch 14/24

1.squat 70% x 4, 75% x 4, 80% x 4, 85% x 4

2.front squat 60% x 5, 65% x 5, 70% x 5 x 2 sets

for time:

-50 double unders

-10 ground to overhead #185m/#125f (Sport) or #155m #105f (Performance)

-40 double unders

-8 ground to overhead #185m/#125f (Sport) or #155m #105f (Performance)

-30 double unders

-6 ground to overhead #185m/#125f (Sport) or #155m #105f (Performance)

-20 double unders

-4 ground to overhead #185m/#125f (Sport) or #155m #105f (Performance)

-10 double unders

-2 ground to overhead #185m/#125f (Sport) or #155m #105f (Performance)

FSCN2919

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