Are Detoxes and Cleanses Safe and Effective – Mark’s Daily Apple

Nutrition Challenge Benchmark Lift – 2 minutes Max Rep Back Squat (Men – @100% Bodyweight / Women @ 75% Bodyweight) You must be judged by a trainer.  Make sure to sign up on the whiteboard for the challenge so I can send  you an email with all of the pertinent information!  The email will include a list of good and bad foods, a score sheet, and some other goodies.  I know you all have a million questions.  Let me get this email out, and then we can get some questions answered.

Erin and Megan working hard! Miss you Er!
Bob using a sumo stance

Schedule –

  • Mobility Warm Up
  • WOD – For Time – Pay attention, this is going to get weird….
    • 100 – Max Unbroken Wall Balls (24#/20#) + 29 = Hand Release Push Ups
    • 75 –  Max Unbroken Pull Ups + 29 = Kettlebell Swing (53#/35#)
    • 50 – Max Unbroken Double Unders + 29 = Hip Extensions
    • 25 – Max Unbroken HSPU + 29 = 2-for-1 overhead walking lunge (45#/25#)
      • Move from wall balls to HR Push Ups to Pull Ups to KB Swings and so on.  Rest only as needed.
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