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WOD - Saturday, 1/6/2019

For Quality

A. Gymnastics
Weighted Pull ups (3, 3x3, 3x3)
If you have pull ups:
7 minutes to work up to a heavy triple
3 x 3 @ 80%
3 x 3 @ 70%

If you do not have a pull up (yet):
5 sets ME chin-over-bar hold. Record total time over bar.
(This can be scaled with a band or a ring row hold)
5-10 sets of 3 negative pull ups. Aim for at least 5 seconds per decent, each rep.

A. MetCon
"Winter Helen"
500m row
21 KBS (53/35)
12 Pull ups
Time Cap: 15:00

Extra Credit: BIS AND TRIS!!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs


*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

Nutrition Challenge
Eat Real Food: 0-1
Not Too Much: 0-1
Mostly Plants: 0-1
Sleep 7+ hrs: 0-1
WOD: 0-1
I will be leaving this in the WODs throughout the duration of the Nutrition Challenge. This will be the way we keep score for ourselves. Get in the habit of keeping track and recording your numbers - and try it out. The challenge begins on the 7th. Get ready and sign up now at

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