Daily WOD – Nov 4, 2020

Welcome Sarah S!

Workout of the Day

“2020 Fall Nutrition Performance Test”

Complete max consecutive strict pull ups

Rest approx. 5 minutes, then:

“Open 15.5”

Complete 27-21-15-9 reps for time of:

  • Row (calories)
  • Thrusters (95/65#)

Time cap = 20 minutes.

WOD Notes: Today marks the end of our nutrition challenge!!! (Hooray!!) We are repeating the performance test from October 5 to see how far we’ve come. For the pull up portion of the challenge, consecutive counts as not coming down from the bar; you may hang as long as you want to try for another rep.  Try to repeat the exact same pull-up version (and thruster weight) that you did a month ago. If you logged your Oct 5 results in SugarWOD they will be automatically tracked back. If you’re not using SugarWOD yet… please download it and start today!

Nutrition Notes: Congratulations to everyone who made it through our 30 day nutrition challenge! We hope you’re feeling lean and mean after a month of removing sugar, alcohol, dairy and gluten from your system. We’ll select 2 challenge winners primarily based on performance test results, but we’ll also consider eating compliance and body composition changes. If you want to be in the running for a prize, please email us your food log for the dates Oct 18-22. If you completed InBody scans we have that data… but if you didn’t use the InBody, please send us any body measurements you took (weight, waist, hips, etc).

ROWvember Note: WOD #2 goes live today in SugarWOD! Shout out to the 28 members who completed WOD 1 so far: Hayley, Alexa, Megan V, Diana, Mado, Kelsey, Jenn T, Jesse, Tanya, Danielle, Jenn P, Nik, Karen B, Sarah W, Allison, Marissa, Kayne, Katy, Heather, Steve M, Kyle E, Nick, John, Marco, Boelker, Bob K, Rob R, and Erik!

Community Notes:  Happy Birthday Betsy!

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