Workout of the Day
Think of Fitness As Food
Brian Watts, owner and head coach at CrossFit Zenith (Wallingford, Connecticut), once wrote a blog post comparing fitness to food. It's a good read and a great analogy, so I wanted to re-share it with our AR community.
Here is his original post in its entirety:
Think of fitness as food. The globogym [Rob's Note: "globogym" = commercial gym] is your major fast food chain. You walk in a McDonald’s anywhere in the world, you know what you’re going to get. Same goes for Planet Fitness, The Edge Fitness and most of those other 24 hour gyms you see everywhere.
CrossFit is like a locally owned Italian restaurant. While all Italian restaurants have the same general goal (“Eat this Italian food here.”), each one has a different menu and cooks things slightly differently. Sometimes the globogyms try to do CrossFit as well, the same way fast food joints will throw in a meatball here and there or create an Olive Garden.
The analogy goes even deeper. If you frequent the local Italian restaurant, they’ll get to know your name, they’ll tell you about little specials they have for the good customers or make special request dishes for you. They’ll take extra care in making your order because your patronage is important to them. They started their business because they not only love to cook, they want to share that love of cooking with others. Behind every CrossFit gym is a CrossFitter. We try to learn everything we can about our gym’s members and do everything we can to bring our love of CrossFit to new people and watch it change their lives the way it has changed ours.
The globogym’s similarity to fast food works the same way. You’ll get a one-size-fits all situation with someone who may or may not know what they’re doing and who has seen so many people come in the door he can’t get them all straight. The only place that comparison falls apart is that fast food places want you to keep showing up, whereas the globogym does not. They would actually lose money if more of their members showed up. Instead, they put a super-low price on their membership and hope you’ll forget that you’re being charged $20 a month for something you never use.
Here’s something else to think about. If you try a new Italian restaurant and get food poisoning, was it the food that kept you hovering over the toilet hating life, or was it the chef who didn’t cook things properly? You might never go to a particular restaurant after your bad experience, but you do eventually go to another Italian restaurant. Substitute “Italian restaurant” with “CrossFit” and “chef” with “coach.” You can leave in the toilet part, ’cause that might still apply. People at bad CrossFit gyms get hurt. People at bad Italian restaurants get food poisoning. Italian food doesn’t inherently make you sick, CrossFit doesn’t inherently make you injured.
Like food, you can also create fitness all on your own. In this analogy, CrossFit becomes a cookbook. You can find all sorts of information on workouts and movements and CrossFit related awesomeness and go right out to your garage and start doing CrossFit, just like you can grab a cookbook from the shelf, go to the grocery store and start making your own food. Sometimes, you’ll be able to make food that’s just as good as what you get at your local restaurant. When you’re cooking, there’s always the chance you’ll read something wrong or get one of the ingredients mixed up and make everyone sick. Sort of like not reading all there is to know about an exercise movement and then going out and getting yourself hurt. Again, the former people will typically say they messed up the recipe while the latter will say CrossFit hurt them.
You have a wide variety of choices to get yourself fit, just like you have a wide variety of choices to put food in your mouth. Think long about the choices you make and if those choices were bad, think long about why they went bad. Test and retest. Taste and re-taste.
-Brian Watts (CrossFit Zenith)
WOD for 10-19-16:
ON A RUNNING CLOCK...
1) From 0:00 - 15:00
Strict Press (Cycle 2, Week 3):
***USING your current "Base" weight (95% of your 1RM + 5 lbs)...
75% x 5
85% x 3
95% x 1+ (Max Effort, i.e. as many reps as you can safely make)
***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 then 95% of that + 5 lbs (119 lbs) is your CURRENT cycle 2 "base":
75% of 119 lbs = 89 lbs x 5 reps
85% of 119 lbs = 101 lbs x 3 reps
95% of 119 lbs = 113 lbs x 1+ reps (Max Effort)
2) From 15:00 - 35:00
Back Squat:
8-6-4-2
Climbing
If possible, add to your top set from 10-13-16 and 10-06-16.
3) From 37:00 - 43:00
Weighted Plank:
3 x 0:45
Rest 1:00 between efforts.
You should know by now what loading you use for these sets (new athletes excluded). Keep your position and do more - light as a feather stiff as a board.
Beat The Holiday Binge
As the days get shorter, the evenings get darker, and the Holidays approach it's easy to find lots of reasons to avoid the gym. While understandable, the holiday season should not be an excuse to undo all the progress you've made throughout the year. Here are a few things that can help you to stay motivated.
1. Set a goal
It's a lot easier to feel good about time spent in the gym if you clearly understand what you're trying to accomplish. Whether your goal is to fit into a smaller size dress for the company holiday party, to make weight for an upcoming competition, to move up a t-shirt size prior to the 2015 Open, to improve your health markers prior to your next physical, or something entirely different, it's important to know what you're trying to accomplish. If your goal is important to you, and it's clear that you're making progress towards achieving it, it's much easier to continue the healthy habits that are getting you there.
2. Schedule the important things in your life
If you tend to become reactionary as life gets busy, the holidays will create endless opportunities for you to get overwhelmed and behind in your priorities. Developing a clear understanding of what's important to you will help you fit the key things into your day before you get swept away by all the distraction that can sometimes abound. If you know when the important stuff is going to get done, you won't be as likely to get derailed by an unimportant distraction.
3. Track your progress
One of the cool things about CrossFit training is its tendency to make you feel out of shape no matter how in shape you become. It continuously tests all participants at the level of their tolerance, so it's easy to forget that we are making progress. By tracking your workouts, your PRs, and your progress generally, it's easier to see that the time you're putting in at the gym is actually resulting in something. If it's not, you'll likely be feeling less motivated (but you'll also have a record of what hasn't been working, so you'll be able to analyze your program and change something).
4. Protect your gainz
If you've worked hard and consistently through the first 10 months of the year (or since you started CrossFitting), it's likely you've made some real progress in terms of strength, fitness, and body composition. Those of us who have been doing this a long time know that diligent effort applied consistently over time is the key to lasting results. Working really hard for 10 months and undoing it by eating whatever treats cross our paths, or letting our gym routine fall apart is a really good way to dissapoint ourselves come January when we realize it's basically time to start over. Learning to enjoy the holidays without overindulging is an important balance in striving for a healthier life.
WOD for 10-18-16:
Alternating EMOM For 5 Rounds (10 Minutes):
MINUTE 1: 3 Hang Power Cleans
MINUTE 2: 1 Muscle-up + 4 Strict Ring Dips
Climb to a top set on the hang power cleans, re-setting to the hang between reps (try not to drop from the top). For the muscle-up to ring dips practice quality reps and full dip range of motion - if dips are easy make them strict, otherwise kip as needed (either way make sure you're stable and under control on the high rings).
-then-
For Time:
40 Calorie Row
30 Pistols, alternating
20 Hang Power Cleans @ 185/125 lbs
10 Muscle-ups
Lisa's Letter to Drop-Ins
Lisa G recently shared an open "Letter to Drop-ins" via her Stilettos to Snatches blog. Check out the post in its entirely below (thanks so much for sharing, Lisa!):
As someone who has dropped in to many gyms in California, the United States, and internationally, CrossFit gyms are always uniquely special. Each gym has their own personality, culture, and set of core members. It’s something I’ve always loved about CrossFit, especially as I got around to visiting gyms while abroad on vacation. I’ve touched on what to do and how to be when visiting, but what about when you’re visiting my gym? For today’s Fitness Friday post, I’d like to write you a brief letter on what you can expect when coming to my gym, Arena Ready. This Fitness Friday post was inspired by Joe, a recent drop-in from Southern California. After spending a few minutes with him after class, it inspired me to think about what to expect when dropping in to my gym.
Dear Arena Ready Visitor,
First of all, thank you so much for choosing to come to my gym. There are a number of well-known CrossFit gyms in San Francisco and the Bay Area to choose from, and I’m honored you chose my gym. We’re not all over Instagram or Facebook, we don’t play host or showcase our gym through social media, and we don’t advertise. So thank you for finding us, or thank you to the person who directed you to us.
Whether you’re here for a few days or a few hours, there are a handful of things you can expect when you’re at Arena Ready. Our community is small, but we are indeed, quite mighty. From doctors to company presidents to stay-at-home moms to independent business owners, we’re a mixed bag of personalities. That being said, there are a few things you can rely on whether you’re at our 6AM class or our 7PM class:
THE POWER OF SHE
It’s funny, but “SHE” and “she” are real things at Arena Ready. The first SHE, is Sarah Hopping Estrella. You’ve probably seen her as part of your due diligence. You know, the NPGL's San Francisco Fire powerhouse. Or known as the 9th place finisher at this past year’s CrossFit Games California Regional. Sarah, however, is also a coach. She’s someone who wants to help each member improve their capacity. Sarah will also give you feedback and make sure you move well. And then there’s the other “she.” If you’re in any of our classes, the female athletes are the workhorses. No disrespect to my male friends, but the female contingency at Arena Ready really kicks ass.
THE Q.O.D.
The question of the day that’s asked before class. It is probably the one thing I rely on to get me going early in the morning. Each class has a question of the day. If you happen to have Rob Estrella as your coach, you’ll get some AWESOME questions. It’s a great ice breaker, and it helps you get to know who we are. Like I said, we have a bunch of personalities, The Q.O.D. helps showcase our quirky stories, restaurant suggestions, or how many shoes we own.
HELPFUL HANDS
Finally, we want to help. We want to make sure you don’t run up the hill for our warm-up, that you know there’s another side to the gym to grab equipment from, where to do your handstand push-ups against the wall, and where you can buy your snacks from. We also want you to know that you’re welcome here, and will offer your high fives, fist bumps, or hugs after a workout. We’ll cheer for you until you finish the workout, and afterwards, we’ll both lament how hard those chest-to-bar pull-ups got or how heavy those squats were.
So after all of that, I again want to thank you for choosing my gym. You won’t find some of the typical CrossFit clichés at Arena Ready. Most of us keep our shirts on during workouts and avoid celebrating finding “Pukie” after a workout. But we do care about our guests, and want you to feel part of our little family when walk in. If you’re at the 6AM class on the weekdays, I know it seems like we’re not all awake, but we’re trying! If you have any plans to visit San Francisco, please contact me directly. I’m happy to answer any questions about my gym or CrossFit too.
-Lisa G (Stilettos to Snatches)
WOD for 10-17-16:
Sumo Deadlift:
6-6-6-6-6
Climbing as technique allows.
This is NOT a max out session. If you struggle with learning how to hinge properly then use this session as another tool to dial-in your movement.
-then-
3 Rounds For Time:
400m Run
14 One-Arm Kettlebell (Hang) Snatches @ 53/35 lbs (7 Right THEN 7 left)
21 Box Jumps @ 24/20 in
The 2016 CrossFit Liftoff at Arena Ready
It's that time of year, and we're excited for the 2nd annual CrossFit Liftoff coming in early November. We'll be hosting the Liftoff for any Arena Ready members who would like to participate, and will post more details on days/times to complete the competition lifts and workout as the event draws near - for now check out the video below and let us know if you have any initial questions when you see us in the gym.
All levels are welcome and if you're looking for more supplemental barbell work in preparation for the event, sign-up for Barbell Club classes between now and the first week of November - we're running a programming cycle geared specifically toward preparing for the Liftoff!
Happy Weekend!
WOD for 10-15-16:
"Team Air Force WOD"
AMRAP 20 Minutes With a Partner:
20 Thrusters @ 95/65 lbs
20 Push Jerks
20 Overhead Squats
20 Front Squats
Only one partner working at a time on the barbell movements (barbell reps do NOT have to split evenly). Both partners must complete 4 burpees at the top of every minute, including the first minute (at 3-2-1 GO!).
Virtousity
In the dictionary, "virtuosity" is defined as great ability or skill shown by a musician, performer, etc. CrossFit defines virtuosity as doing the common uncommonly well. I believe that CrossFit's definition leads to the dictionary's definition. If you do the common uncommonly well, over time you develop great ability or skill.
When Kevin McMahon (2x U.S. Olympian in the hammer throw) was coaching me at Stanford, and again when he came to speak at Arena Ready, he talked about how our habits are like paths in the freshly fallen snow. Initially, in learning a new skill all movement patterns are equally awkward. Over time, the familiar movement pattern, the habit that we've built, feels the most comfortable. Sadly, the most comfortable movement pattern isn't necessarily the best one, it's merely the most comfortable. Even more unfortunate, once a habit has formed it's much more difficult to move well than it would have been prior to practicing it incorrectly countless times.
Said another way, in every single rep we have a choice: move better, move worse, or move the same. Each individual rep can seem relatively insignificant, except that every single rep is forming a habit, and setting a movement pattern. If each rep is merely a tally towards the goal of 10, 50, 100 reps, and no attention is paid to how the rep is done, we're likely to form relatively poor movement patterns because initially the best movement is seldom the one that feels the easiest. Good movement requires work - it might require stretching or straining - and at the very least it requires focus. In order to move well, and especially to retrain faulty habits, we have to strive for perfection, or at least improvement in every single rep.
In life talent goes a long way, but in the long run, focused effort nearly always trumps lazy talent. If in every single rep we strive to move better: achieve more depth, maintain greater stability, move faster without losing control, or any number of "better" qualities, we move in the direction of better. Over time, we develop virtuosity.
WOD for 10-14-16:
Every 90 Seconds For 8 Rounds (12 Minutes):
30 Unbroken Double Unders
1 Power Snatch
Both movements are completed within the same minute. Power snatches can climb to a top set if technique allows, or can be the same weight across all eight rounds (athlete's choice).
-then-
AMRAP 8 Minutes:
21 Wall Balls @ 20/14 lbs to 10/9 ft
12 Power Snatches @ 95/65 lbs
World Burpee Day + Patrick Vellner
And to think, we didn't even make you do burpees yesterday (don't worry, Saturday will make up for it)...
I'm actually a big fan of Patrick Vellner - even though he may not get all the press and attention of some of the other top names in CrossFit, his approach to training resonates with how we like to work at Arena Ready - more is not better, better is better. Or perhaps, more fitting for those looking to specialize in the sport of fitness - more is not better, more is the byproduct of better.
Vellner was featured in an article titled "How Patrick Vellner did it all wrong, and how it ended in a CrossFit Games podium finish" which Sarah and I really enjoyed reading a couple of months ago. Click the link and give a quick read if you're a into the sport of CrossFit and the training systems of the top athletes. Basically he states that training for 8 hours a day doing multiple sessions/pieces (which has become the norm among top CrossFit athletes, and those looking to become top CrossFit athletes) is not necessarily the way to success:
Vellner's busy school schedule last year forced him to be efficient with his time, which he said is the way he likes it.
“Some people will spend seven or eight hours in a library and get nothing done. I’d rather do two hours of focused work. The same is true at the gym: You don’t need to do seven pieces a day like so many athletes are doing. At least, I don’t need to,” he said.
The only time Vellner did dabble with being a full-time athlete was during the few weeks between regionals and the Games, and he quickly grew bored.
“I was living and training with Michele Letendre right before the Games, and they were such long days of doing nothing really. So then I’d feel guilty about doing nothing, so I’d say, ‘OK, maybe I”ll stretch a little bit,’ he said.
I can't tell you how many times I get asked "what more should I be doing?" Often the answer is "focus on getting better at what's on the board today" - which is not always met with a positive response, haha. The old adage of "you don't need harder workouts, you need to go harder" applies to every level in the gym, from new athlete (assuming mechanics and consistency of movement are dialed-in) to aspiring CrossFit Games competitor.
On her way to a top-10 CrossFit Games 2016 California Regional finish, Sarah's training journey included about 6 months of Arena Ready class & Barbell class programming, nearly an entire MONTH OFF of training (when she thought she hadn't made the cut after The Open), and about 30 days of Regional-specific prep which were largely composed of 1 (or occasionally 2 sessions) per day. That's it. Sure, it's more than many of us do on a regular basis, but I'd be willing to bet that's it's less than half of what most top Regional and Games athletes do on average. She tries like hell to move well, to be better at what's on the board than last time, and to go hard like somebody's chasing her. I love that Patrick Vellner basically did the same thing and took that method all the way to the podium on ESPN this past summer.
More is not better. Better is better.
WOD for 10-13-16:
Back Squat:
8-6-4-2
Climbing
If possible, add to your top set from last week 10-06-16.
-then-
3 Rounds for Max Reps:
Row OR Assault Bike Calories
Overhead Walking Lunges w/Plate @ 45/35 lbs
Kettlebell Swings @ 53/35 lbs
Ring Dips
This is 0:40 of work per movement followed by 0:20 rest. There is 1:20 rest between rounds. Your score is total reps completed across all 3 rounds.
Power Supply: Real Food For an Active Life
Haven't tried the Power Supply meals available for pick-up at Arena Ready yet, but are curious? Many of our members have been ordering from Power Supply for nearly a year now, and the meals have been quite popular and well received. Ask a coach or any one of the seasoned Power Supply aficionados for the lowdown on the food, and for any tips on navigating some of the most popular eats on the menu.
It's easy to try - simply place your order online, then pick up at the gym. Easy, real food. Click the link to get started, and let us know if you have any questions!
https://www.mypowersupply.com/yum/arenaready
WOD for 10-12-16:
Strict Press (Cycle 2, Week 2):
***USING your current "Base" weight (95% of your 1RM + 5 lbs)...
70% x 3
80% x 3
90% x 3+ (Max Effort, i.e. as many reps as you can safely make)
***FOR EXAMPLE: if you lifted 120 lbs as your 1RM on 08-30-16 then 95% of that + 5 lbs (119 lbs) is your CURRENT cycle 2 "base":
70% of 119 lbs = 83 lbs x 3 reps
80% of 119 lbs = 95 lbs x 3 reps
90% of 119 lbs = 107 lbs x 3+ reps (Max Effort)
-then-
3 Rounds For Time:
25 Box Jumps @ 24/20 in
20 Handstand Push-ups
15 Chest-to-Bar Pull-ups
Chris Moore: The Best Advice I've Ever Found
Those of you who have followed Barbell Shrugged for a while are familiar with Chris Moore and some of his writings. Sadly he passed away in June, but many of his fans and followers remember him through his essays and articles. One of my favorites was one he wrote nearly two years ago - here is the post in its entirety:
The Best Advice I've Ever Found
Most advice seems to apply to everything and nothing at the same time. One of the most commonly repeated lines has to do with your life’s work and purpose. “Follow your passion and you’ll never work a day in your life.”
It’s a great bit of advice because no one will argue with it, particularly those caught in a bad gig or on a wayward path. We all want to make a life out of what we love most. Say the line out loud and you’ll feel the hope bubbling up in the back of your throat. But there’s a reason you’ll likely find some iteration of this advice in most motivational eBooks, life blogs and Tony Robbins keynotes. It’s an easy thing to say, but what do you do with it?
With endless options and indefinite answers it’s easy to feel paralyzed. But if you manage to keep reading and searching you’ll find other pearls of wisdom that resonate. Maybe you will find Oscar Wilde, who aptly wrote, “The only good thing to do with good advice is pass it on. It is never of any use to oneself.”
That could explain the endless flow of sugar-rush motivational quote-pics currently polluting your Instagram feed. It’s always easier to share advice than to take action.
I don’t want to bullshit anybody. I love a good sugar rush. There’s always plenty of room for pop, so to speak. But when it comes to figuring out how to get your shit together, or what to do with your precious portion of time, you should do what resonates. As Oscar would say, find something that is useful to you. Great advice should not only pop and inspire you, it should leave you with something real – You should be able to see actions that might fill your life with passion.
Like I said, I don’t want to bullshit you. And I don’t want to be guilty of dishing out shallow, generic advice. So, I’ll do the honest thing. I’ll tell you what helped me.
I’m a late bloomer, which is a quality that I’ve grown to love, mostly. But during the bulk of my twenties this was a burden. I had no idea of what to do, or what was possible. So I took all the advice I could get.
I tried to be all kinds of things – football player, doctor, professor, corporate team player, the list is long. It’s hard to say exactly when my passions stopped being the most important thing.
Along the way I was fortunate enough to find some advice that would eventually change my life. It came from Christopher Hitchens, a drunken contrarian journalist who also happened to be one of the most prolific, powerful, and honest writers that I had ever encountered. While addressing a crowd, Christopher was asked to give his best advice to young writers. This immediately resonated with me because a “Writer” was one of the things I hoped I might be some day.
The advice was crystal clear and actionable. “There are two kinds of advice for writers,” Christopher replied. “The first thing is that, if you want to write, it must be what you HAVE to do. Not the thing you want to do, or would like to do. It must be that without which you could not live. If you’ve got that much you’ll be alright. You’ll survive the disappointments.”
Christopher’s next line made be believe that I could actually improve, and that I could find a voice of my own. “The second thing I try to say to all of my students…If you can talk, you can write. The idea is to find a voice. I try to write as if I were speaking with people. In fact, I often hear from readers that they do feel personally addressed, which is vindicating.”
You probably don’t want to be a writer, but I doubt you’re exactly what you want to be, right? Some big goal remains. If that’s true, you might consider this same advice.
Don’t worry about everything you could do. Don’t burden yourself with the search for your destiny. Just focus right now on what you can’t live without. The thing you have to do. Get better at it. Do it harder, much harder than you think is possible. And please learn how to use your unique voice along the way. In the end speaking up for what you love most is a very important thing to do.
It’s not perfect advice, but I hope it helps you as much as it has helped me.
-Chris Moore
WOD for 10-11-16:
Alternating EMOM For 6 Rounds (12 Minutes):
MINUTE 1: 3 Deadlifts, climbing
MINUTE 2: 12 Hollow Rocks
If possible, add to your top deadlift set from 09-20-16 and 09-01-16.
-then-
"Sugar Daddy"
For Time:
21 Deadlifts @ 225/155 lbs
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run
Workout courtesy of Ben Bergeron.
(Compare to 07-09-15)
Monday Motivation: Optimism
Optimism is everything. Because the alternative doesn't produce results and isn't any fun. Think about it...
-Gary Vaynerchuk
We've covered most of the above video's contents in class before, but it's a good little reminder in preparation for Monday's WOD.
Hope you all had a great weekend. Enjoy!
WOD for 10-10-16:
In Teams of Two Athletes...
AMRAP 18 Minutes:
40 Toes-to-Bar
80 Calorie Row
80 Burpees Over Rower
80 Front Squats @ 155/110 lbs (no rack)
40 Push Jerks @ 155/110 lbs
Only one athlete working at a time. Reps may be shared in any manner and do NOT have to split evenly. Yes, you have to use the same rower even if you'e in a small class, and even if you're partner has tiny feet and you are a Sasquatch - it's called teamwork.
Salute Your Shorts: Camp Anawanna
Last year around this same time I thought to myself, "Self, I really want to program a variation of the WOD The Chief..." since that was the workout Sarah and did on our wedding day at Arena Ready several years ago, and we recently celebrated our anniversary last week. Because I'm a nerd I thought about what to call it - a Chief obviously needs a camp or tribe of some sort... which made me think of the fictional "Camp Anawanna."
Some of you who know me are aware of my strange fascination with TV show theme songs. And if you're around my age and were lucky enough to have cable (or, in my case, a black market cable box from the shady guy that used to work at the cable company) you probably wasted many an afternoon singing this song.
IT'S I HOPE WE NEVER PART. NOW GET IT RIGHT OR PAY THE PRICE!
Thus ends my random tangent that has nothing material to do with CrossFit.
You're welcome.
WOD for 10-08-16:
"The Anawanna Mile"
4 Rounds For Time:
4 CYCLES of "The Chief"
400m Run
1 CYCLE of "The Chief" is:
3 Power Cleans @ 135/95 lbs
6 Push-ups
9 Air Squats
(Compare to 10-03-15)
Friday Barbell Therapy
Well, with some conditioning in there for good measure... obviously.
WOD for 10-07-16:
Power Snatch + Hang Power Snatch:
5 Sets of (1+1)
Climbing as technique allows
-then-
Against a 9-Minute Clock for MAX POUNDAGE LIFTED:
30 Calorie Row
30 Push-ups
60 Wall Balls @ 20/14 lbs to 10/9 ft
Max Rep Power Snatches @ "You Pick The Load"
You choose the load for power snatches. Your score is the total poundage lifted (reps completed x weight used = total poundage).
Evans Avenue Parking
Wednesday classes had me talking about the Evans Avenue parking option at the gym, since Wednesday 12pm and 4pm classes can be the toughest times during the week to find parking immediately next to the gym (thanks mostly to street cleaning up the hill). One option that's usually a great alternative (whether it be Wednesday or not) is parking on Evans Avenue, just off of Cesar Chavez.
Evans Avenue puts you just 1,000 feet or so away from the gym (through two crosswalks), and there's almost always plenty of free parking available - check out a visual orientation by clicking here:
WOD for 10-06-16:
Back Squat:
8-6-4-2
Climbing
-then-
For Time:
50 Double Unders
30 Chest-to-Bar Pull-ups
30 AbMat Sit-ups
50 Double Unders
20 Chest-to-Bar Pull-ups
20 AbMat Sit-ups
50 Double Unders
10 Chest-to-Bar Pull-ups
10 AbMat Sit-ups