Wednesday

No Skill/Strength or Level Up due to length of WOD.

WOD
50 Cal Row
50 Deadlifts 135/95
50 Box Jump Overs 20 in
50 Wall Balls 20/14
50 Hand Release Push Ups (Ring Dips for those able)
50 Wall Balls 20/14
50 Box Jump Overs 20 in
50 Deadlifts 135/95
50 Cal Row

TIme Cap 35 minutes.

We will do a fast 5 minute warm up and then start each wave of 5 people,  every 4 minutes.  If you need more time to warm up, please come early and so a snatch warm up on your own.  If you are a slower rower, you will move to the box jump after 3:30 regardless if you have finished 50 calories.  Two people can share a bar and box, but probalby not a med ball.

Nutrition

An excerpt on Mark's Daily Apple  Full article here.  http://www.marksdailyapple.com/the-definitive-guide-to-nuts/#axzz3XwvXm6rn

Overall, nuts are just good for you. Pick a nut, any nut: it probably doesn’t matter much. Nuts are consistently associated with lower risks of heart disease and all-cause mortality. They’re probably responsible for the good press PUFAs get in the literature. They’re all fairly rich with antioxidant compounds. They all seem to improve lipid profiles and reduce inflammatory biomarkers. Including nuts in a diet generally improves the nutrient content of that diet. As long as you don’t go crazy and get a large percentage of your calories from nuts, you’ll probably benefit from their inclusion in your diet. They are snacks and supplemental foods, not the main course.