Friday October 30th

Average restaurant meal contains over 1200 calories.

American, Chinese and Italian meals averaged 1495 calories!

When eating out try to stick with the plate method (1/2 plate veggies, ¼ lean meat and ¼ whole grain/starch)

General Warm-up:

1 minute Speed Steps.

Mobility:

Lax Ball Shoulders – 1 minute per side, Calf Stretch – 1 minute per side

Warm-Up 2:

3 Rounds: 15-20 second HS Hold, 20 Mountain Climbers, 10 SA RKBS (5R/5L)

Part 1:

SA DB Strict Press – Build to WOD weight in 4 sets of 5 per arm

Warm-Up 3:

5 V-Ups, 15 DU, 5 T2B, 15 DU

Part 2:

4 RFT – 10 SA DB Push Press (10R/10L), 20 T2B, 30 DU

RX 50+/40, L2 40/30, L1 30/20

Scale:

T2B => 10 Reps* => V-Ups, 30 DU => 75 SU

Cooldown:

Roll Calves/Shoulders.

Notes:

Part 1 will allow a test for weights in WOD, You should be able to hit DB Push Press unbroken and T2B in big sets

*(If you can’t string T2B then do 10 reps). This should be a fast hard hitting WOD with little rest.