Turn in your nutrition challenge forms with your before and after stats! Some shout outs:
• Judy Benson: Body Fat Down by 5.8% (-14.55 lb.) & Lean Body Mass Up by 3%
• Steph Coker: Body Fat Down by 4% (-9 lb.) & Lean Body Mass Up by 4%
• Mike Coker: Body Fat Down by 6% (-13.5 lb). & Lean Body Mass Up by 6%
Pre-Wod:
Squat Therapy
Row Technique
Workout of the day for Monday, July 21st, 2014:
“The Ghost”
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
Post-Wod:
5 Rounds:
30-60 sec chin-up hold
1 min Mobility (Coaches Choice)