Strength/Skill:

UCFHighFinal (146 of 231)

GOAT WORK/OPEN PREP (20 min)

WOD:
“Helen”
3 Rounds
400m Run
21 KB Swings (1.5/1)
12 Pull-ups


For those interested, a Beer Mile will be run AFTER Saturday’s OPEN WOD!!

*

WEEK 4 FITNESS CHALLENGE

Max clean and jerk. 
(Can be power or squat clean)

I will use the Sinclair Coefficient for scoring. 
Please see link -> http://www.iwf.net/weightlifting_/sinclair-coefficient/

For this challenge, please submit your body weight and the heaviest C&J lifted.

*Top 5 male and female Sinclair scores will be awarded points (5 to 1 points)

**A point will also be awarded to each person who PRs their C&J.

WEEK 4 LIFESTYLE CHALLENGE

You knew it was coming…. it’s a no SUGAR and no ALCOHOL week! 

Starts at midnight this Monday (tonight) and ends at noon next Monday.

**This challenge is worth 4 points/person

NO honey, artificial sweeteners, etc. Remember that there is sugar hiding in dressing, sauce, sugar-free gum, juice, protein bars, etc. Please note that this is not a comprehensive list. 
(Exception for sugar: fresh fruit, whatever is included in your pre/post-workout protein.)