Paleo Challenge baseline retest!
500 M Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
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Don’t forget!!! This Monday9:30 am we will be hosting Memorial Day Murph and paleo potluck! Please bring a paleo dish to share.

“Rob2D2″
5 rounds for time
155 pound front squat 10 reps
15 toes to bar
155 hang power clean 10 reps
15 hand release push ups.
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Compare to January 5 2013

4 rounds
10 candlesticks
10 weighted GHR

20 min to find 1 RM heavy Push Jerk
Then
5-4-3-2-1
Push jerk 75%
Back squat same load double reps
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We will be running Murph at 9:30 am on Memorial Day. Please make sure you sign up on the clipboard by the blackboard and read the scaling options.

Strength work week 2 cycle 1
Then
6 rounds
7 ring push up
7 strict ring row
Not for time.

“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
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AMRAP 30 Minutes

5 Sumo Deadlift @ 75% Max

10 Strict Toes to Bar

80 M Sprint

For max load
Hang clean x2
Front squat x1
Push press x1
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** this Saturday we will be having a kipping pull up and muscle up clinic in lieu of a WOD. Also, the paleo retest will be Saturday the 25th.**

4 rounds
800 meter run
For individual time.
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Strength work week 1 cycle 1
Then 4 sets
5-7 ring dips
7-10 strict pull-ups
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** this Saturday we will be having a kipping pull up and muscle up clinic in lieu of a WOD. Also, the paleo retest will be Saturday the 25th.**

2 sets max time L hang
Then:
50 Burpee box jumps 30 inch box jumps for time
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5 rounds for max reps

30 seconds burpees

30 seconds rest

30 seconds cal row

30 seconds rest

30 seconds dumbbell push press weight of choice

30 seconds rest

Elizabeth (power)
21-15-9
Power clean 135 pounds
Ring dip
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Bench press find a max