Food: Roasted sweet potatos and carrots with thyme and garlic. Set oven to 400, place some ingredients on sheet pan. Add some butter halfyway through…cook 30+ minutes until a nice exterior has formed. Extremely easy.
Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Coaches choice DROM
Shoulder Press: 1X4 @ 60%, 1×4 @ 65%, 1X4 @ 70%, 1X4 @ 75% – rest 2 to 3 minutes between sets.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 3 Chest to bar Pull-ups 6 Barbell Thrusters 6 Chest to bar Pull-ups 9 Barbell Thrusters 9 Chest to bar Pull-ups 12 Barbell Thrusters 12 Chest to bar Pull-ups 15 Barbell Thrusters 15 Chest to bar Pull-ups 18 Barbell Thrusters 18 Chest to bar Pull-ups 21 Barbell Thrusters 21 Chest to bar Pull-ups... This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
“The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move.”