Workout of the Day: Saturday, 9.28.13

Weekend Reading for the BCCC:

Simple Paleo Tortillas – easily stored and easy to make!

Chorizo & Kale Crockpot Soup – delicious, nutritious, and takes NO time.

Cinnamon Roasted Butternut Squash – paleo does NOT mean low carb.  If you’re craving something sweet – try this!

Game Day Paleo Hot Wings – a tried and true CFCC BCCC favorite especially if you’re watching football!

Read all about Recovery over at Whole9 life.

This time next week the hookgrip Classic will be in FULL FORCE. The gym will be taken over for TWO DAYS (Saturday and Sunday, October 5th and 6th) by Olympic Lifters of all kinds: kids under 10, National Record Holders, and the people you see every day at Liberty Barbell Club!  Save the date to come and watch and don’t worry – Coach Danny and Paul will be holding class outside!



MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Then, 1 round of each: High Knees, Butt Kicks, Side Shuffle (Right), Side Shuffle (Left), Karaoke, Toy Soldiers, Single Leg Deadlifts, Walking Lunge.



Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

* there is a 30-minute cap on this WOD.

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