I woke up this morning to find the Nutrition Challengers ON POINT!! Entire day’s worth of meals prepared. Food photos posted. Energy levels sky high. The day’s ass kicked. If you’re not part of this challenge, You. Are. Missing. Out. To quote Niki on Saturday night when a random group of challengers got together to do workout in lieu of eating bad food and hanging out in a smokey bar, “This is the best Facebook Group ever!” Agreed, Niki.

Nutrition Challenge Bonus Alert! From today thru Sunday, you can earn -2 points per day if you hit a 20+ minute mobility session for a maximum of -10 points. I highly recommend you checkout various episodes on mwod. You are required to verify and explain your session..pictures, video, short essay all work and should be posted for the whole gropu. We want to know what and why you’re doing what you’re doing.

Humans have been evolving for 2.5 million years and the human body is extraordinarily engineered. While people are born with this incredible machine, they aren’t born with the right software to run that machine. MOBILIZE!

Try this. Watch—Making A Better Front Rack, with Kelly Starrett from Mobility WOD. Because who doesn’t want a better front rack?

Eat—Smoked Salmon Egg Bake, from Stupid Easy Paleo.

Open registration starts tomorrow…Feels like just yesterday those final thrusters were about to make me cry.

Warmup
Dynamic Athletic Movement

Skill
Break up reps into manageable sets
Levels 3/4
25 SINGLE REP Max Effort Kips*
50 Ring Push-ups
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*The idea is to kip so hard your belly comes to the bar–the sternum should be well above it. You should drop down and RELEASE THE BAR AFTER EVERY REP.

Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)

Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)

Conditioning
“Braineaters”

20-15-10
AFAP

Levels 3/4
Power Snatch
Toes To Bar
Ball Slam
5x Lateral Shuttle (5yd out and back)

L4 – 115/85
L3 – 95/65

Level 2
Double Kettlebell Clean and Press
2x V-ups (OR Toes to Bar)
Ball Slam
5x Lateral Shuttle (5yd out and back)

Level 0/1
Kettlebell Clean and Press
2x V-ups (OR Toes to Bar)
Ball Slam
5x Lateral Shuttle (5yd out and back)