Potomac CrossFit WOD 090531

AMRAP in 15 minutes:
3 Power Cleans, 185/125 lbs
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Squats

3 rounds + 3 cleans, 5 pullups and 2 pushups

*notes – scaled the power cleans to 165 because I tried 185 and got the pain in my hand that I was having yesterday.  Chest to bar on pullups, chest to deck on pushups, ass to grass and full extension at the top on my air squats.  Your going to start seeing some slower times due to me following stricter range of motion standards.

**CrossFit Nutrition Cert Tip 1 -
How much fish oil should I be taking?  What kind?
.5 – 1.0 grams per 10 pounds of bodyweight, based on wellness to sickness.  Meaning, I consider myself well and fit so I’m taking .5 grams per 10 pounds of bodyweight.  (185/10 ~ 18 x.5 = 9 grams of fish oil spread throughout the day. If you consider yourself sick (diabetes, obesity, etc you should be taking 1 gram per 10 pounds of bodyweight).
Kirkland has one of the best quality fish oil pill and you can’t beat the price.