"World Class Fitness in 100 words" - by Coach Glassman

WOD:
Run 5K
OR if you just HAVE to go to the gym today:
5 RFT
8 push jerks #135/95
16 pushups with release at bottom
24 lateral jumps (use med ball to jump over - over and back equals ONE rep)



Going to take a page out of the CF playbook and go with Coach Glassman's words today. Enjoy.

"Eat meant and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, Pirouettes, flips, splits, and holds. Bike, run, swim, row, etc., hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports."

Got all that? Great... no go apply it. Now.