A. Bench Press (wk3/531) 5 Bench Press @ 75% 3 Bench Press @ 85% 1+ Bench Press @ 95% (As many reps as possible) B. 2 sets NFT: Rope Climb x 2-3 ascents GHD Sit-ups x 15-20 reps (Video) Weighted Plank Hold x 1 min Optional WOD: NYC Fittest WOD#3 3 ROUNDS FOR TIME: 500 Meter Row 40 Air Squats 30 Ab Mat Situps 20 Pushups (men) / 20 HRPU’s (women) 10 Pullups Barbells for Boobs – Tomorrow! WEAR PINK!!!! Barbells for Boobs is this Saturday from 8am-1pm. We will be performing the workout “Grace” – 30 Clean & Jerks for time. The heats will run every 20 min…First Heat starts at 9:30am. Please arrive ahead of time to warm-up. If you have never done Clean & Jerk before, please arrive at least about 45 min before your heat, so that a coach can help you with the movement and the appropriate scaling. In order to participate in this event, you have to make a donation here. We have raised over $7,890 through your fundraising efforts for a great cause. However, I think we can get that total over $9,000 in the next week. Be sure to stick around after Barbell for Boobs for a daytime BBQ to celebrate our accomplishments. It is going to be an amazing day…we hope to see ALL of you there! Sunday @ 11am Zone/Paleo Meeting. To optimize your performance you need to pay attention to quantity as well as the quality of food. The “Zone Diet” is a calorically restricted diet that balances the intake of the macronutrients. Your metabolism is like a fire. If you put the right amount of fuel in the fire it will burn hot, too much fuel and it will smolder. There is an optimal quantity that you will thrive on. You should strive to keep intake to levels that will support exercise but not body fat. Paleo- Eat quality Food Zone- weighting and measuring proportions of good Zone/paleo- for optimal health, wellness and performance. Freestyle Friday!!!