Primal Cranberry Pumpkin Muffins, Paleo Breakfast Fruit Rings, and Italian Casserole with Greens and Raisin Salad
Again, easy stuff this week, so get to preparing and reinforcing your good nutrition habits!
“Compare and Contrast” Part 1For Time:100 Wall Ball Shots (M#20, W#12)50 Cal Row100 Burpeesor100 Burpees50 Cal Row100 Wall Ball ShotsMember will note format, Time for Completion of each element, and Total Time.Save info for future date.
"Jack"Max Rounds in 20 minutes of :10 Push Press M#115/W#8010 KB Swings M24Kg/W16Kg10 Box Jumps 24”Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Warm Up WOD:3 Rounds200 M Sand Bag Run50 Double Unders(10 Minute Time Limit)Strength:Bench Press5-5-5-5-5In 5 sets find 5 Rep Max Load (15 Minute Time Limit)Deadlift5-5-5-5-5-5-5In 7 sets find 5 Rep Max Load (20 Minute Time Limit)
Team WODClass is divided into 2 teamsTasks must be completed in order.This is for best Time.Teams can have a maximum of 2 people working at a given time.Transition and Management of work and rest is critical.3000 M Row in 250 Meter segments.10 Laps (Approx 200’) Empty sled pull Push200 Wall Balls10 Laps Sled Pull/ Push3000 M Row in 250 meter segments