Prometheus CrossFit

Happy Birthday Cindy!

10RFT:  10 Push Ups + 10 Abmat Situps

AMRAP20:  5 Pistols + 7 Pull Ups + 20 Double Unders

Back Squats:  3×5

21-15-9 HSPU + Box Jumps (20/24) + KTE

Dead Lift:  3×3

Bent Row:  3×5

KB Row:  3×8

AMRAP20:  1 Clean + 5 Push Presses + 5 Front Squats (95/135) + Dumpster Run

Goal: Body Transformation

Duration: May 13th – June 23st (6 weeks)

Exercise: Primarily WODs.

Nutrition: Paleo, Zone, Slow-Carb, Atkins, South Beach, 70′s Big, Primal, whichever you’d like to experiment with or whichever you can stick to.

Resources: D is for… |  Lisa Challenges You | Vanity Viernes

Support: Vanity Challenge Support Forum – Register as a Forum user if you haven’t already done so.  You can ask your fellow challengers for advice or motivation.  Many of us have experimented with most of these diets.  All have worked for some.

Rules:

1.  Pay $20 entry fee.

2. Submit two before pictures to Troy*:  front and back.  Bathing Suit or Fitness Attire.

3. After 6 weeks, submit two after pictures**:  front and back.

4. A TBD panel will present a male and female most Dramatic Transformation Award and a male and female most Inspirational Transformation Award***

* Before pictures will be kept private until an accompanying after picture is submitted.

**Submitting an after picture gives permission for both photos to be seen by the voting panel.  Not submitting an after picture constitutes forfeiture of entry fee  and eligibility for winning.

***Panel WILL NOT see before pictures of individuals who do not submit after pictures.

AMRAP20:  1 Lot Huffer + 10 Wall Ball 2fer1 (14/20)

Happy Birthday Hugo!

For Time:  150 Squats + Run 1 Mile + 150 Squats