Monday

13
Aug

Monday

Don’t forget to make your Paleo reflection blog post!
Sunday Reflection By hcfchallenge

WOD:
P1a. 3 rounds of Max effort strict pull-ups with least assistance.
P1b. 3 rounds of Max effort strict dips with least assistance.
(begin with 1a for 1 round, rest for 1 min, then begin 1b for 1 round, rest 1 min and continue through 3 rounds.)
P2. Max Effort Front Squat: (15min.) warm up in sets of 3 until 3 repetitions get heavy (3-5 sets, incrementing weight between 40-80%) and switch to a single rep working up to 4 single repetitions of between 90-100% of your max. Go for a new 1rm if positioning is good and weight feels good. (If you reach a new max before all 4 single lifts are complete, stop there- goal is to just break your old 1 rm if lifts are feeling good)

Mobility:
Squat Cycle (MAKE IT HAPPEN!)

CWOD:
Choose ONE of the following sports:
Swim: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Bike: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Run: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
C2 Row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on