We’re rounding the last bend on the Whole 30 Nutrition Challenge. We wrap up Friday and we’ll re-test those benchmark WODs that we completed 30 days ago. For those that didn’t participate in this event (or fell off the wagon) we’ll be tackling this challenge again in January.

Today’s Workout:


10 Minutes of:
10 Standing Dumbbell Inverted Cross
10 Hand Stand Push-ups (Try Strict. For progression, stack abmats under your head and play around with just breaking the elbow. try a little depth. As far as your comfort will allow)


Shoulder Press 5-5-5-5-5 (We are looking for a 5RM PR during one of these sets)



5 Dumbbell Man-Makers
100 Meter Row

Performance & RX

Complete as many rounds and reps as possible in 10 minutes of:
Deadlift x 1 rep
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
(You must perform 5 burpees any time the weight settles on the ground.  Loading: Men=115 lbs, Women=75 lbs)

Random Monday GIF