Strength/Skill:

4 sets of:

3 Turkish Get-Ups  (R only/L only)

:60 Plant

AMRAP in 12 minutes:

3 Snatch (95/65)

10 Ring Dips

6 Snatch

9 Ring Dips

9 Snatch

8 Ring Dips

Etc…Until time runs out

NEW MEMBER, LINDA GILMORE, SHOWIN EVERYONE WHAT IT LOOKS LIKE TO GET CHIN OVER BAR DURING A PULL-UP…CHECK OUT THE NEUTRAL NECK POSITION…GREAT JOB LINDA!

HAVE YOU ADDED COCONUT OIL INTO YOUR DIET YET???

I sure do hope so!  Coconut oil has many healing properties.  It can aid in weight loss, digestion, heart health, skin health, etc…  Here is a piece from Dr. Mercola. Check out the entire article HERE.

How Coconut Oil Works Wonders in Your Body

Nearly 50 percent of the fat in coconut oil is of a type rarely found in nature called lauric acid, a “miracle” compound because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. (6)
Coconut oil is also nature’s richest source of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. By contrast, most common vegetable or seed oils are comprised of long chain fatty acids (LCFAs), also known as long-chain triglycerides or LCTs.
LCTs are large molecules, so they are difficult for your body to break down and are predominantly stored as fat.
But MCTs (7) , being smaller, are easily digested and immediately burned by your liver for energy — like carbohydrates, but without the insulin spike. MCTs actually boost your metabolism and help your body use fat for energy, as opposed to storing it, so it can actually help you become leaner.
Back in the 1940s, farmers discovered this effect accidentally when they tried using inexpensive coconut oil to fatten their livestock.
It didn’t work!
Instead, coconut oil made the animals lean, active and hungry.

I know for me personally, it helped me lean out (my body composition went down 2% after adding coconut oil into my diet.)  I was stronger, yet leaner and had a healthy body fat %.  Also, it helped regulate my hormones and was a part of aiding in getting pregnant with Brylee.  I would simply eat a spoonful in the morning and in the evening.  I would cook my eggs and use it to bake with as well, but it’s not too bad just eating by itself.  Especially when you know how good it is for you!

Check out the video below of what coconut oil did for this gentleman…