23 Sep WOD- Sunday, Sept 24

WEEK 3 Progressive Whole 30: Cut out DAIRY + GLUTEN + SUGAR + LEGUMES “This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).”

9:30 and 10:30 am CrossFit Class
Strength:

Tall jerk drills (w/ bar and lightly weighted) -work on quick feet.

Split Jerk
3×3 @ 65%
3×3 @ 75%

Core Work:

Alt EMOM 10
-8 Lunges w/ rotation (Med ball)
-8 Shoot thrus (no push-up/dip)

WOD:

6 min AMRAP
12 Box jumps
6 HSPU

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