“I’m not happy on vacation. In those rare times when I have three hours with no work I have to do, I’m terribly uncomfortable.”
–Scott Adams, Dilbert creator



Give things a try first. – With so many different vegetables available, many that you may not have tried before, you may be tempted to turn your nose up at some of them. But be sure to try them first before making up your mind. You may discover a new food that you love and never knew it existed.




A. Warm-Up:

Reverse Hyper – 3×20

B. Weightlifting:

25-30min to build to a Heavy Single Rack Deadlift


C. Metcon:

Every 3 minutes f/ 12 minutes (4 rounds total):
Run 200m
10 Pull-Ups
15 Push-Ups
20 Air Squats

*Complete each round as fast as possible.
*If you are sore from yesterday’s pull-ups, scale the volume back. *Score is slowest round


Accessory and Post-WOD Recovery:

A: Good Mornings – 3×8, athlete chooses the weight

R: Quad Smash, Banded Hamstring Stretch

people working out in a group fitness class


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