* 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) 10 minute AMRAP:

10 Clean and Jerks 135/95

10 Clean and Jerks 185/135

10 Clean and Jerks 225/155

10 Clean and Jerks 275/185

Max Clean and Jerks 315/205

These are anyway, anyhow. Rest 10 minutes.

2) 3 rounds AQAP:

9 Squat Snatch 135/95

15 Strict Handstand Push-ups

400m Run

Rest 10 minutes

3) AQAP:

50 Wall Balls 30/20

25 Toes-to-bar

40/30 Calories Assault Bike

20 Toes-to-bar

30 Alternating Overhead Lunges 165/115

15 Toes-to-bar

Rest 10 minutes

4) 10 minute EMOTM

Strict Ring Pull-up + Strict Muscle-up + Strict Dip

You pick the reps, something you can maintain for all 10 sets.

5) Legless Rope Climb + Rope Climb: 5 sets

Rest 90-120 seconds between sets. No dropping off the rope. Come down from the Legless just above the ground then climb back up using your feet.

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