The Foundation is Nutrition


Skill
Ring Work (push-ups, inverted rows)
Muscle-up

WOD
5 Rounds
3 Deadlifts (335,225) (should be close to 3RM- 90%)
3 Muscle-ups
Cash Out – immediate after completing the 5 rounds:
500m row
10 wall climbs

Sub 3 pull ups and 3 dips for every muscle up or do banded bar/ring muscle ups.
L3 (275,185)
L2 (205, 115)
L1 (135, 75)

Score is your total time after the cash out.

  • Alec

    Cool video. Best part for me is the idea of 1. Eating real food (“if cockroaches won’t eat it, like Twinkies, don’t eat it”) 2. Tracking your diet and tweaking to see what works best for you and gets the best results for performance, body composition, etc.

    Good luck to all our runners on Monday!

  • Stephanie

    I’m almost done with the 21-day balanced bites sugar detox (http://balancedbites.com/). I’ve had a few cheats here and there, but overall my energy is up, my cravings are gone, and I feel great. And today was my first wod EVER with unassisted pullups!! If anyone has any questions about it, feel free to ask :-)