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WOD - Wednesday, 1/2/2019

Warm-up
For Quality,
15-10-5
Cal Ski/Bike/Row
KB Sumo Deadlift High Pull (light)
Push Ups

A. Strength
Sumo Deadlift (10 x 3)
@75% of your current 1RM
 

B. Metcon
5 Minutes of Burpee Box Jump Overs (AMRAP - Reps)
AMRAP 5
ME Burpee Box Jump Overs

Extra Credit: Durante's Core
5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds


Nutrition Challenge
Eat Real Food: 0-1
Not Too Much: 0-1
Mostly Plants: 0-1
Sleep 7+ hrs: 0-1
WOD: 0-1


The challenge begins on the 7th. Get ready and sign up now at cfcinutritionchallenge2019.wodifyrise.com

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