“You have to expect things of yourself before you can do them.”
- Michael Jordan


1. group 800m run
2. 2 RNFT:
7 banded KBS
20’’ ring/paralette L-Sit
2 push up w/ 10’’ eccentric load and pause in bottom
5ea SA KB Deadlift (work on straight torso, KB on the side)
3. deadlift 8-5-3-3-3-3-3
3a. 5@82.5
3b. 3x5 partner GHR
4. for time:
5 power clean @ 155/105
10 ring dip
5 power clean
15 ring dip
400m run
5 power clean
20 ring dip
800m run


In light of our Wellness Seminar this past Saturday, this video from Professor Dr. Lustig (Clinical Pediatrics, in the Division of Endocrinology Director of the Weight Assessment for Teen and Child Health (WATCH) Program at UCSF) dives into more detail about how we gain weight. It isn’t calories in calories out, it isn’t black and white, and it isn’t curable by eating less and exercising more. Watch it!