* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage.

WOD:

1) Push Press: 3 reps Every 2:00 x 10 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.

2) Board Press: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Use pick board width, depending on where you struggle in the press the most. Establish a 3RM for the day, 4 other working sets are at 80% of the day’s max or heavier.

3) 5 rounds AQAP:

5 Muscle-ups

5 Squat Cleans 225/155

200m Run

Rest 5 minutes

Sprint efforts, get after them. Scale loading so that you can zip through them, this should ideally be an opportunity to work your Touch-and-Go Squat Clean. Keep track of times to complete each round.

 4) Run:

1 x 1600m

4 x 100m

1 x 1200m

3 x 100m

1 x 800m

2 x 100m

1 x 400m

1 x 100m

Workout Details: Run 1600m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 100m, walk 100m, run 1200m, etc.

Workout Pacing: Every interval should be performed at the same “moderate” pace.

Workout Focus: The intervals in this workout get easier and easier because the distance gets shorter and shorter. Therefore, the opening 1600m needs to be attacked with confidence. Pick an aggressive pace that gives you a little anxiety about sustaining for the entire workout. The key to making this workout successful is having confidence with your ability to hang onto this pace.

Workout courtesy of Chris Hinshaw.

5) Hand Over Hand Sled Pull w/50ft 2″ Rope: 8 sets

Rest 90-120 seconds between sets. Heavy as possible, without having to stop.

6) Strict Chest-to-bar Pull-up: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

7) AQAP:

1 minute L-Sit Hold (Paralettes)

2 minute Hollow Hold

3 minute Front Plank

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE