WOD – October 30, 2012

Work Out of the Day

Congratulations to Courtney Yin-LaVoie, our Diet Challenge winner! her diet challenge stats…

Before fat, 23.5% After 18.8%

Before lean muscle mass, 76.5% After 81.2%

She lost approximately 8 and 1/2 pounds of fat while losing absolutely no lean muscle mass.

She improved on her “Cindy” by 3 rounds, did 11 more burpees on the 7 minutes of burpees workout, her Fight Gone Bad went up 33 reps and she dropped 22 seconds off her 1k row.

Not only did she see great health result she improved on every single one of her workouts 6 weeks later.

Workout of The Day

Jerk 1-1-1-1-1-1-1

Then,

4 min rounds of :

Run 400, max ring dips

Run 4oo, max situps

Run 4oo, max double unders

Rest 1 minute between rounds, score it total reps for each round

Post score to beyond the whiteboard

Metcon

Five, 3 minute rounds of:

run 400m, max burpees

Rest 1 minute between rounds, score it total reps for eaach round.

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