Monday, Jan. 25, 2016

“If it doesn’t challenge you, it doesn’t change you.”

012516 WOD

A. Back squat

Take 15 minutes to build to a three-rep max for the day; record it.

B. Against a 3:00 running clock:

200-meter run

30 double-unders

20 wall balls (20/14) to 10′

ME toes-to-bar

Rest 1:00 and complete three rounds.

>> On-Ramp

Modifications will be posted on whiteboard.

C. Run 800 meters or row 1,000 meters

Then, 1:00 / side in couch stretch and 1:00 / side in pigeon pose

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Congrats to dozens who participated and these eight who stayed strict for all 10 days: Momi, Ron, Theresa, Yigit, Kelsie, Coach Jason, Andrea and Michelle K.

AND THE SUGAR DETOX WINNER IS:

This person deserves it. She and her husband stayed off sugar for 10 days, and they even found sugar-free almond milk to sub for dairy. Congratulations! You have won one free CF Upcountry T-shirt; a customized RX brand jump rope ($45 value); and you may want to hold on to the two free passes for Atlantis 😉 Great job, Momi! We love you!