Skill Development Warm-Up: Muscle Up Progressions…

4 Rounds For Time of:

10 False Grip Pull-Ups

10 Ring Dips

MEBB WOD: Power Clean:3-3-3-1-1-1

MET-CON WOD: AMRAP:12 Minutes of:

Hang Squat Cleans: 5 Reps

Push Press: 7 Reps

Sumo Dead High Pull: 9 Reps

Outside News- The Primal Quest Adventure Race: A little more than two days ago, one of the hardest and most challenging adventure races began in the Badland of South Dakota. There are over twenty teams competing in this grueling 10 day, 600 mile trek, bike, run, swim, paddle, and climb through one of the toughest terrains in the world. I thought I would post this NEWS to just show how certain people have the determination to conquer an amazing feat in their lives. Also, there are two teams that are involved that specifically train just CrossFit and CrossFit Endurance for their training regiment. One of the teams name is “Team Semper Fi”, which is lead by the animal named “Tosh”. I wish everyone the best of luck during this event and hope everyone stays safe… I have attached the webpage to the RACE and shows the updates of the teams progress…

Nutrition Update: The Benefits of Fish Oil:

1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body’s inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in “itis.”

2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.

3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what’s known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage. (