MONDAY

Today was the last day of the Nutrition Challenge. Those of you still participating, I need to get your final weight and bodyfat ASAP! I will announce two winners, one guy and girl, this Friday.

STRENGTH:

Overhead squat

5 x 2

METCON:

OPEN
“18.3 Re-do”
2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

-or-

PERFORMANCE
“18.3 Re-do”
2 Rounds For Time Of: 
100 Double-Unders 
20 Overhead Squats (115/80)
100 Double-Unders 
12 Pull-ups
100 Double-Unders 
20 Dumbbell Snatches (50/35)
100 Double-Unders 
12 Pull-ups 
Time Cap: 14 Minutes

FITNESS
“18.3 Re-do”
2 Rounds For Time Of: 
100 Single-Unders 
20 Overhead Squats (45/35)
100 Single-Unders 
12 Pull-ups
100 Single-Unders 
20 Dumbbell Snatches (35/20)
100 Single-Unders 
12 Burpee Pull-ups 
Time Cap: 14 Minutes

OR

“Opposite Day”

AMRAP 14:

40 AbMat Sit-Ups

20/15 Calorie Assault Bike

20 Burpees