Pre WOD: 10 mins of: Coach’s choice:

Abs

WOD 1: 12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2: 12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

Post WOD:  

8 minutes of Ring work.

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Time for some feedback…

I just want to present some of the ideas that we have for the upcoming paleo challenge.  Once again, the squeaky wheel gets the grease, so let me know what you think or forever hold your piece!!!

• Same paleo’ish standards as last year
• Same team format
• 50 days long (instead of 30)
• This will act as a fundraiser (so if you indulge, you fundraise)
• If your partner indulges, you have to fundraise as well

Obviously I am not looking bring anyone to bankruptcy, so I was thinking that 5 dollars per cheat would be good.  It should be just enough smackeroos to inspire a second thought before ordering that cheat meal!!!

Pick your partners carefully!,

CG

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WOD 1: 10 rounds: Slowest round is your score:

100M/80M Row
5 Thrusters (115/75)
10 Sit Ups
15 Russian Kettlebell Swings (24/16)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

WOD 2: 10 rounds: Slowest round is your score:

150M/100M Row
5 Thrusters (135/95)
8 Toes to Bar
12 Russian Kettlebell Swings (32/24)

You have 3 minutes to complete this

Whatever time you have after the work is yours to rest

Each round should be at 100% effort

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100%…

Imagine an activity that you enjoy.  This activity could be something you do alone or something you do together with a special someone.  Imagine that you are doing this activity solo or cooperatively and it’s going well.  You feel like if you keep going you will complete this activity 100%.  Move this here, put that there.  Things are happening and activities are almost at complete.  It is now becoming imperative that you see this activity all the way through.  But then for whatever reason you relax and only get to about 96 percent-ish and never quite finish.  How disappointing is that?  Huh?  Nobody likes that?  Right?

So don’t tease me with your 96 percent-ish,

CG

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Pre WOD:  20 mins to complete:

5 x 4 Halting Deadlift (3 seconds pause below the knee on the way up)

WOD 1: 10 rounds for time of:

3 Deadlifts (80% of Pre WOD weight)
6 Push Ups

WOD 2: 10 rounds for time of:

3 Deadlifts (80% of Pre WOD weight)
3 Handstand Push Ups

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Halting Deadlifts…

Imagine that you are a teenager and you are cozying up with your crush on the couch watching a movie.  Everything is going well and you get the feeling that your crush likes you back (gasp!).  The anticipation builds up and you find dumb reasons to inch closer and close to one another.  You are so close you can feel it.  Just a little closer…Almost there!!!  Then your mom walks in and decides she wants to watch the rest of the movie with you.  That is what doing halting Deadlifts feels like.  Just when you’ve done a bunch of work, the bar has to stop and ruin your fun just before you can finish.

Thanks a lot mom!!!,

CG

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