100 Double Unders w/ 5 Burpee penalty every time you stop or miss.
“Pick Your Own Poison”
You may pick a WOD that you missed from earlier in the week or choose a named CrossFit workout – the girls, heroes, or games workouts. You may not create your own WOD. This is an excellent time to test benchmarks.
“Eight Thoughts on What to Eat Daily”
From “Eat to Perform”
-Although taking a multivitamin every day can help you get the vitamins and minerals your enzymes need to function properly, you can’t beat eating real food.
-A great way to get your micronutrients is to have a humongous, colorful salad for lunch.
-Salads are also a great way to get some extra fat in. Olive oil and vinegar is a common dressing choice, but don’t be afraid to throw in some seasonings and herbs like paprika and cilantro.
-Making sure you have a kitchen stocked with nutritious, whole foods is one of the best ways to make sure that when you’re hungry, you don’t make bad decisions and go for convenience/junk foods.
-There’s a big difference between binging on a slow-cooked, bone-in roast and eating a whole bag of Doritos. Real food will satisfy you whereas junk food will typically make you hungrier; don’t be afraid to eat when you’re hungry!
-Don’t force yourself to eat breakfast if you’re not hungry in the morning. Listen to your body, and break your fast with quality nutrition rather than processed foods!
-Cravings for junk food and relying upon poor food choices to fuel your body can lean to negative body composition changes as well psychological hang-ups that reinforce the bad eating behavior.
Satisfy your nutritional requirements first, and then consider satisfying your taste buds.