Matt L goes off on “Grace”
Next Wednesday evening we’re be doing a 30 minute presentation on the Whole30 with time for Q & A afterwards. We’ll also be talking about some different options and recommendations based on your workout volume and goals, I highly recommend making the time to get to WCFHQ at 7:30pm, Wednesday the 18th. The cost of the challenge will be $20 and you’ll get a Whole30 guide plus body composition testing before and after the challenge. Body comp testing will be offered Friday the 20th at WCF-North from 3-6pm and Saturday at WCFHQ from 9-11am for all participants in the challenge. The Whole30 will officially start on Monday, Sept 23rd. We’ll be posting and emailing out a link to register. There will be weekly prizes and a grand prize drawing but most important is how much 30 days of strict eating can change your life. Get ready!
12/Sept/2013 Thursday WOD
Skill Work: Muscle-up practice then 3 x 5 strict chinups.
WOD: Every minute on the minute for 24 minutes
Odd Minutes: Max Kettlebell Swings in :30
Even Minutes: Max Muscle-ups in :30
Gold: 1.5/1, Rx Muscle-ups Silver: 44#/35#, Scaled Muscle-ups Bronze: 35#/26#, 5 scaled pullups + 5 pushups