Complete 21-15-9 reps for time of:
- Front Squats (185/115# NTE 65% 1RM)
Complete 100 double unders after each set.
WOD Notes: For newer athletes or anyone not comfortable squatting heavy, pick a moderate weight and complete this workout as an AMRAP in 10 minutes of 15 front squats, 100 single unders.
Nutrition Notes: Day 22 of 40. Sushi! Sushi can be a great way to stay healthy and eat out while on the challenge provided you are informed before you go out. It is worth noting that there are generally 3 different types of “sushi”:
- Sushi – small piece of fish on rice – mostly protein and carb, some fat. Ex: wild salmon sushi has a breakdown of about 8C/4P/2F per piece.
- Sashimi – small piece of fish, no rice – mostly protein and some fat. Ex: Bluefin Tuna (Maguro) has a breakdown of 0C/6P/1F per piece.
- Sushi Roll – meat, fish, rice and potential for a LOT of other stuff – mostly carb, with a little protein and fat. Ex: a California Roll has a macro breakdown of 38C/12P/9F per roll.
You can get a pretty balanced meal by ordering a combo of the 3 as long as you go in with a plan. Just don’t go out with the plan of ordering 3 California rolls and call it a night!