11
Jan
Monday 1/12/2015
***Bonus Wod for this week is 2 mile run for time and 1 mile run for time. Can not do on the same day. Must be completed by end of the day Friday.
Monday’s WOD
1) 5oom Row for Time
2) For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (half bodyweight)
Burpees
3) Pick a personal development goal to measure. ie max handstand pushups, max overhead squat, pullups etc.. Get this done at some time in the beginning of the week if not enough time to do in class.
IN CASE YOU MISSED THE LAST POST
4) Daily Points…
5= no cheating. perfect paleo all day
4= a tiny portion of a meal was non paleo
2= a whole meal that was non paleo
0= more than a whole non paleo meal
0 on day if you have any alcohol
BONUS POINTS
+2 for attending class AT CFM & POSTING RESULTS TO THE WEBSITE.
+2 for 8 hours of sleep (actual 8 continuous hours)
+1 for 7 hours of sleep
+2 for drinking half your body weight in ounces through the day
+1 for 15 minutes of recovery mobility
+5 for completing the weekly bonus wod at CFM. New bonus wod comes out Saturday and must be completed by Friday to count.
