This Saturday marks the end of the paleo challenge. Monday we will be doing all the benchmarks as the WOD. Max deadlift, max pull-ups, max 1000m row, and max burpees in one minute. Even if you didn’t do the challenge it will be good to record these benchmarks. I will also be pulling people aside to take final measurements. I am excited to see these results!
Double WOD
21-18-15-12-9-6-3
Thrusters (95,65)
Swings (2/1.5)
L3 (75/55) (1.5/1)
L2 (65, 45) (1.5/1)
L1 (55, 35) (1/.5) 18-15-12-9-6-3
15 minute cap (scale the weight down so you can keep moving)
Rest 10 minutes
then
7 Rounds of
12 Wall Balls (20,14)
12 Pull Ups
L2 (5 Rounds)
L1 (4Rounds)
15 minute cap (scale the pull ups and wall balls to a difficulty where you can keep moving ex. a more helpful band or jumping pull up)