WOD – 12/01/16

Power Snatch: 1RM (test)

10 burpees
15 box jump overs (30/24)
20 HSPUs
25 pull-ups
30 second plank hold
35 sit-ups
40 push-ups
45 air squats
50 double unders / 150 singles

Helpful Holiday Info:
Greg Farris, a nutrition and exercise consultant, is posting, for the next 10 days, tips on how to stay lean and on top of your fitness goals during the holiday season. You can follow him at, now on to the tips…


Protein is the most filling macronutrient. Consume meat first on to quickly increase fullness and prevent overdoing the pies and cookies.

Being hungry + tasty high-calorie foods is difficult to manage. Choosing to eat the protein source of each meal first will increase satiety hormone leptin within 15 minutes, making it more difficult to overeat. That second serving of mashed potatoes is easier to say no to when you feel full.
High-protein snacks can be used everyday to prevent hunger in-between meals. My go-tos are Greek yogurt, protein shakes and Oh Yeah One bars.

Tags: dec, power snatch, pull-up, strength

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