Friday, January 27th

Test Week

Split Jerk 1-1-1-1-1 to a 1RM

then,

4 Rounds for time of:

5-S2OH (155/105)

10-Burpees

200ft Shuttle Run (in 50′ increments)

Rest 1:00 between rounds

**Bonus WOD**

1500M Row for time.

*If you are competing in the Pre Open and missed any of the workouts make them up soon.  We will be finalizing the standings on Saturday and announcing the winners on Sunday.

*Saturday, February 4th, we will have our 3rd Annual Sports Nutrition seminar with Dawn from Sports Nutrition 2 Go in Cincinnati. The seminar will be from 12-2pm. \$35/person for the seminar. We will need 20 people in order to have this so please email Daniel\@crossfitlouisvilleeast.com if you’d like to attend.

Subjects covered will include:

Hydration—How impacts performance, electrolytes, what to drink

Breakfast—effects afternoon performance by 5% and effects appetite

Nutrient Timing—what to eat before/after, when

Sleep and Nutrition on performance---Discuss percentages on outcomes

Discuss different nutrition philosophies

Supplements and Labs: what to take and which labs to draw

Also: She will cover what ever the audience would like! If you would like to attend and you want to forward questions ahead of time please send them to: Daniel\@crossfitlouisvilleeast.com.

*Want to learn the exact number of calories your body burns each day? Metabolic Testing will be offered before and after the seminar as well! \$65 for Metabolic Testing.