WOD

5 rnds for time 400m run 21 kb swings (70/53) 8 burpees

1. 3RM clean and jerk touch and go 2. 21-15-9 Deadlift (225/155) box jumps (30/24)

Here is how the challenge will work Paleo Challenge Point System The Challenge o As Fitnessters we love points, so yes we have a point system. o In your journal you will keep a daily log of your food intake. At the very least you must keep track of everything. EVERYDAY THAT YOU DO NOT

1. Thruster Max rep of unbroken Thrusters 115/85 x 3, 1 minute rest between sets. unbroken for this means no stopping anywhere. If you pause at the bottom, on the rack or overhead it is a broken set. 2. Tabata Row for calories

Review Muscle ups 1. Snatch complex 1 power snatch-hang squat snatch-squat snatch work up to a max set. 2. 9,6,3 reps of HSPU burpees muscle ups burpees

1. Skill review Turkish Get ups 2. 5 rounds for time 6 TGU (3 each side) 10 T2B 30 Double Unders

1. “Murph” 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run you can partition your pull ups, push ups and squats as needed. There will be a 50 min cap. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. This

1. Front Squats 5×3 80 to 85% of 1RM across 2. 10-1 for time OHS (95/65) Box jumps (20/24) Sit UPS

1. Leader board day “Elizabeth” 21-15-9 Squat cleans (135/95) Ring dips 2. 1 minute max rep Push press 135/95 1 min rest 3 rounds

1. Tabata rounds of Row (for calories) sit ups push ups box jumps (20/24) kb swings(53/35)