Wednesday 09.19.2018

A big CONGRATS to our athlete, Anthony.  He took on the Spartan Ultra Beast this weekend up at Killington.  Congrats Anthony!
STRENGTH: Pull-ups, 2 sets of ME, on 2mins, then OTMEM x 10mins
-Hang- :20sec of the min
-Chin over bar :20sec Chin over the bar
– Strict 1-5 OTMEM
-Strict CTB- 1-5 OTMEM
On 2mins, score is best set (usually 1st or second set)
WOD (Cleaning Annie):
10 Power Cleans between each set (@ your grace weight)
L1- 135/95
L2- 1/2 D-unders, 95/65
L3- start at 40, singles x 2, 65/35

Super Food September: Walnuts 
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or 7 nuts—is good anytime, but especially as a post workout recovery snack.