Daily WOD – Oct 22, 2021

Ray F. firing through pull ups!

Workout of the Day

“Lift Move Work”

On a continuously running clock, perform the following:

Minutes 0:00 to 4:00 

  • Find a 1 rep max clean

Minutes 4:00 to 6:00 

  • Rest.

Minutes 6:00 to 10:00 

  • AMRAP of bar muscle ups.

Minutes 10:00 t0 12:00

  • Rest.

Minutes 12:00 to 20:00 

AMRAP of: 

  • 30 double unders
  • 16 DB shoulder to overhead (8L/8R, 50/35#)
  • 8 burpees over DB

WOD Notes:  Lift Move Work is a one day online competition put out by CrossFit as a prep for the Open starting in February.  If you are interested in signing up, you can read more HERE and see the 3 levels that can be completed.  If you are not interested in signing up, we can modify the movements in any way to fit your goals!

Run Notes:  There is still time to sign up for the 35th annual Citizen Advocacy 5k or 10k this Saturday!  You can join  team ICA by following this LINK if you’re interested in running.

Nutrition Notes:  Food on the go!  If Wawa is one of your regular spots for quick food, it is good to know they have several healthy options.  One of my favorite Wawa meals is the grilled chicken breast with broccoli ($6.99) paired with a packet of apples ($.99).  They also have salads and bowls that can fit your needs whenever you’re looking for food fast!

Community Notes:  Happy Birthday Jenn P!

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