Wednesday 2/1

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- King George – Functional Fitness

First Recorded Day of Nutrition Challenge starts today!!

Nutrition talk at BIO West TODAY 2/1 @7pm! Come in if you want to get the break down for the nutrition challenge as well as learn how to improve your health!

For sign up info please head to http://resilientlifecoaching.com/bio-nutrition-challenge

Weightlifting

Front Squat (5×4 @ 75%)

Conditioning

Mental Test- ROW (3 Rounds for time)

500 m Row- ALL OUT

-3 Min Rest-

Max DISTANCE- in your 500m Row time

(ie: if you rowed a 1:50, you row that long for distance)

3 Min Rest

For TIME complete the total distance of the 2nd interval.

(ie: if you rowed 475m you row that for time)
The goal of this is to show you that you can push yourself beyond your limits. Go all out on the 500 and dont hold anything back, and then make sure to try to hit as close to 500 on the second interval. Then for the final round push yourself past your limits and hit that final distance ALL OUT!

EXTRA CREDIT

Metcon (No Measure)

1. Clean & Jerk

60%/3+1

65%/3+1

70%/3+1

75%/3+1

(80%/3+1)2

2. Clean Pull

(95%/3)4

3. Front Squat

(78%/4)5