Tuesday 09.25.2018

STRENGTH: Pull-up-
Pick 1 version above your current level, and perform 5-6 sets with around a 2min rest between each set .
Hang> Spotted chin over bar -hold for 20-30sec/ Rd)
Chin Over bar> Negatives- 3-5 reps with a 3sec negative
Strict> (More reps or weighted (5-20lbs) – 3-5 reps
CTB> Weighted (5-25lbs)- 3-5 reps or strict M-ups

WOD (Beef Cake):
7 P Jerks
14 Pull-ups
200m Run
x 4 Rds
L1- 185/135, 7/5 M-ups, 300m run
L2- 135/95, bw pull-up, 200m run
L3- 95/65, 10 V-rows, 150m Run or 200m row
12min Cap
Super Food September: Zucchini
The food ranking systems in zucchini-rich countries have declared that this squash has abundant levels of manganese and vitamin C that help to keep the heart strong. During the research, most of these nutrients were found effective in the prevention of diabetic heart disease and atherosclerosis. The magnesium content notably reduces the risk of heart attacks and strokes. In combination with potassium, magnesium also helps in reducing high blood pressure. The beta-carotene and vitamin C found in summer squash help in preventing the oxidation of cholesterol. Oxidized cholesterol builds up on blood vessel walls, but these nutrients reduce the development of atherosclerosis. The vitamin folate is required by the body to eliminate an unsafe metabolic byproduct called homocysteine, which can result in heart attack and stroke if the levels rise too high.

Its fiber content lowers high cholesterol levels as well, thereby helping to reduce the risk of atherosclerosis and heart diseases due to diabetes. Already being an outstanding source of manganese and vitamin C, zucchini is also the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus that help in boosting health. This summer squash also has a high content of omega-3 fatty acids, zinc, niacin, and protein.