WOD

3 Rounds for reps:

4 min AMRAP:

5 Ring Dips

7 OHS

20 Mountain Climbers

1 min rest between AMRAPs

*Last programmed 12/27/10

Coach Jen Sharp

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 ele- ments 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