Friday NUTRITION JOURNAL GROUP 2 DUE

**If you are group 2 for journal submissions, yours is due FRIDAY**

THIS IS A CAKE!

If you ever need a cake done, we've got an amazing baker/cake artist that 

goes to CFU. Debbie Ford is your girl! She also does PALEO cakes...

so amazing. 

Clean and Jerks
2 reps OTM x 6
70% of 1 RM

Push Press
5-5-3-3-50% of 1RM for max reps

WOD
500m Row
Then 15-12-9 of:
Pull Ups
Deadlift 225/155
Sit up-to-Stand Up


5:30pm WOD

1.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

2.  Skills
"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.