THINGS FOR YOU TO DO!
1. Sign up for the Paleo Seminar, Sunday 4pm (REGISTER HERE) & the Paleo Challenge, Starts Monday! (REGISTER HERE)- DO BOTH OF THESE BEFORE FRIDAY NIGHT!
2. After signing up for the challenge, Sign the sheet on the cork board at the gym to get your body composition measured. (Sign ups are all before Monday, so GET ON IT!)
3. Bring a friend to our bring a friend WOD on Saturday at 4pm. (REGISTER HERE)
WOD: Part 1. Weighted pullup. 5, 3, 1+
Use maximal weight/least assistance possible for each set, incrementing weight each set. Rest for 2 min between efforts. Mobilize during rest periods.
Part 2. EMOTM for 10 min.
Complete 5 Pushpress (100-110% of 1rm SP) & 5 Toes-Bar/Toes-Rings.
Rest for the remainder of the min, repeat for 10 min.
415 Competitor:
- Power snatch + snatch – 65% (of snatch) x 1+1 x 2, 70% x 1+1 x 2, 75% x 1+1 x 2
- Power clean + power jerk – 75% x 5 sets
