Today is the Last day of our nutrition challenge  congrats to all those that participated! We are excited to see all your hard work pay off. Make sure to complete the test WOD today and write your score on the board. Also write all your tracking & workout points on the whiteboard upstairs. Mindy will be available at 6am, 4pm, & 5pm to take measurements and final weigh ins.

Healthy Lifestyles Nutrition WOD -retest-

14 min AMRAP: 50 Calorie Row 40 Wall Balls (14/20) 30 Burpee's 20 Toes 2 Bar/Knees 2 Elbows/medball sit ups 10 Clean & Jerks *Complete this Workout EXACLTY the same way you did the first time.  Same weight, ttb/kne/mb sit ups, order. EXACTLY the same. Make sure to record your score on the board so we can track your progress. Good Luck!

PureFit Nutrition Challenge WOD -retest-

12 Min AMRAP: 18 calorie Row 15 Wall ball 12 med ball sit ups 9 KB deadlifts 6 med ball squat cleans *Complete this Workout EXACLTY the same way you did the first time. Same weight, any movement subs, order, etc. EXACTLY the same. Make sure to record your score on the board so we can track your progress. Good Luck! MWOD Banded Hip Distraction:  hook up band around rack and place band into high hip, find resistance and then move into deep lunge. (banded hip- knee is at 90)   Contract and Relax, 10 sec, on 10 sec off.  2 min each leg Psoas Smash:  with lacrosse ball or light KB on top of ball (more intense), position lacrosse ball a couple inches outside your belly button.  Smash into stiff spot on psoas. Elevate your knee and then internally and externally rotate your leg.  Flex and straighten your knee.  1-2 minutes per side.