1.17.17

Announcements

Phase 1, Week 2 Accountability Challenge:
Come to class and learn how to track nutrition on your WODIFY JOURNAL as we tackle protein

Events this week:
Tuesday 700pm Runner’s Club
Wednesday 730pm Technique Get down
Saturday 900am Nutrition Lecture II
(Intro to Paleo, More on Macros plus a look at why or why not to Supplement)

Riptide CrossFit – CrossFit

ENDURANCE WOD

Ready to run?

EMOM for 7min

– 100m RUN

– 3min REST

EMOM for 7min

– 150m RUN

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

– POWER CLEAN

– JERK/PUSH PRESS

– BACKSQUAT

– BURPEE

135/95 Rx+

115/75 Rx

ACCOUNTABILITY HW

3 Supersets:

A. 5 BENCH PRESS(65%,75%,ME85%)

B. 15 DB FLYES

C. 15 DB SKULL CRUSHERS