Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups


Mark did 30 muscle-ups in 14:13 on Friday….that was 30 strict (no kipping) muscle-ups!



Routine Periodic Fasting Is Good For Your Health, And Heart, Study Suggests  "The discovery expands upon a 2007 Intermountain Healthcare study that revealed an association between fasting and reduced risk of coronary heart disease, the leading cause of death among men and women in America. In the new research, fasting was also found to reduce other cardiac risk factors, such as triglycerides, weight, and blood sugar levels."–Science Daily

Squat Technique And Back Extensor Muscle Activity "Erector spinae strength is needed to help prevent low back pain, several studies have been published that show that people with low back pain have issues with erector spinae strength and nueromuscular control.  However, this is an area that I have frequently seen overworked and often times leads to greater issues with low back pain.  I feel that we often times try to hard to advance or back extension exercises.  McGill has shown that exercises like the previously mentioned superman exercise and the classic Roman chair back extension exercise produce excessive amounts of compressive loads on the lumbar spine."–Mike Reinold



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