Strength: Snatch 3-3-2-2-2-1-max
WOD: 1:00 on, 1:00 off rower for 10 rounds.
Men: must make 300m per minute of rowing. 5 second handstand penalty for every 10m short of 3000m at the end of the row.
Women: must make 270m per minute of rowing. 5 second handstand penalty for every 10m short of 2700m at the end of the row.
"Knowing Vs. Doing" – by John Berardi in CrossFit Journal. This guy is, in my opinion, the future of the CrossFit Nutrition movement. I've been following him since before his PhD candidacy, and we have folks in the gym who have had great results on his Precision Nutrition program. Bonus: he's Canadian!