Your workout of the day!
“Sugar Industry Suppressed Evidence of Health Risks of Sucrose,” UCSF.org
https://www.ucsf.edu/news/2017/11/409116/sugar-industry-suppressed-evidence-health-risks-sucrose
4 Rounds
5 minute work / 2 minutes rest
AMRAP:
10 HSPU
20 KBS 53/35
30 Situps
-start each interval with HSPU
-excess reps from unfinished rounds can be tallied in final rounds/rep score
“Viola”
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
11 power snatches, 95 lb.
17 pull-ups
13 power cleans, 95 lb.
Post rounds completed to comments.
U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas, Viola was an engineer assigned to the 3rd Battalion, 7th Special Forces Group at Eglin Air Force Base, Florida. He was awarded numerous awards for his service, including the Army Achievement Medal, the National Defense Service Medal, the Army Good Conduct Medal, the Global War on Terrorism Service Medal and the Army Service Ribbon.
Viola traveled often and worked out at many CrossFit affiliates. Some of his favorite movements were pull-ups, power snatches and power cleans. He also enjoyed running.
Viola is survived by his parents, Margaret and Frank; and his sister, Christina.
https://www.crossfit.com/workout/2017/11/11#/comments
https://journal.crossfit.com/article/cfj-crossfit-wod-171111
5 rounds for time of:
50-lb. dumbbell thrusters, 15 reps
50 double-unders
15-foot rope climb, 3 ascents
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Max Effort 2k Row
Make 1 attempt at a ME 2k row
For time with a partner
8 rounds total:
5 GTO 135/95
10 Back Squats 135/95
250m row
-one partner works at a time
-alternating rounds
9-7-5
Muscle-ups
Snatch, 135#/95#
For time:
5 rope climbs, 15-ft. rope
75 thrusters, 75/55
50 box dips
5 rope climbs, 15-ft. rope
50 overhead squats, 75/55
75 sit-ups
5 rope climbs, 15-ft. rope
7 minute AMRAP of:
5 box jumps 30/24
3 squat cleans 225/145
