I. Row 500m
You will row as hard as you can and established a baseline time for 500 metersII. WOD
25 Med Ball Push ups
200m w/ Med Ball
20 Med Ball Push ups
200m w/ Med Ball
15 Med Ball Push ups
200m w/ Med Ball
10 Med Ball Push up
200m w/ Med Ball
5 Med Ball Push ups
200m w/ Med Ball
Med Ball 20/14
Your Med Ball will stay with you for the duration of the WOD. Push ups will be done with one hand on the ground and one hand on the Med Ball, pec to ball, alternating after each rep. Choose your weight wisely. You must carry your Med Ball during the 200m run.
L1 Rx’d
L2 Push ups modified, run w/ Med Ball
L3 Push ups modified, run without Med Ball
Now that you understand the benefits of a workout program that emphasizes strength coupled with high intensity functional movements, it’s time to address nutrition. Not a diet, the knowledge your about to get dropped on you is not a quick fix, not the latest a fad. It’s a lifestyle change! We challenge each and every member of Florian to give up grains and limit your sugar intake for 30 days. Why ruin the hour you spend with us by fueling your body with inefficient and harmful food?
The A,B,C and Ds of why we shouldn’t eat grains !!