Thursday, November 1, 2012





4 rounds for quality (not timed)
5 weighted pull ups
5 wall squats to a ball or box for depth (hold the bottom of the squat for 3 seconds)

500m row for time

4 rounds for quality
10 push ups
10 weighted sit ups

50 Thrusters for time 45lb


World Class Fitness in 100 Words:
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.”
~Greg Glassman

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