15 Minutes to find establish a 1RM Clean
5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders
Rest as needed between rounds of double unders. Must complete a round unbroken to progress to the next round.20 Minute Cap on this WOD.
If you don’t have double unders then use 20 minutes to practice
The Alpha and Omega-3
SBK will be stocking fish oil to make taking your omega-3s even easier. Throughout the Paleo Challenge (and beyond, if there’s a demand) we’ll be stocking Pro-Source Omega 1250. They’re a great value at 200 softgels for $25. They contain 750mg of omega-3 fatty acids (450 EPA/300 DHA) per softgel which is far more than the average drug store brand, all from small deep sea cold water fish. Nordic Naturals by comparison contains 500mg of omega-3s per serving at $35 for 180 softgels. If you plan on taking 3g (4 softgels) per day of omega-3s then 1 bottle of Pro-Source Omega 1250 would last you 50 days.
Herondale Meat CSA still open!
There is still time to sign up for the next cycle of monthly meat deliveries from Herondale Farm! Each month, you’ll receive 15lbs of a variety of cuts from beef, pork and lamb – everything from porterhouse steaks to bone-in leg of lamb to english style bangers. Deliveries happen the first Wednesday of each month and run from January – May.
Total cost is $750, payable in installments, or $695 if you pay up front.
Questions? Email margie(at)crossfitsouthbrooklyn.com, or info(at)herdonalefarm.com
6’7″ 250lb Jason Pierre-Paul Does Back Handsprings Sport Science