WOD:

1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%

Warm-up as needed. Upon starting your work sets, rest no more than 90 seconds between sets.

2) Front Squat: 5 @ 60%, 3 x 5 @ 65%

Rest 90 seconds between sets, including the transition from Back to Front Squat.

3) Max Pull-ups:

This is one of Paleo Benchmarks, make sure you are doing the same type of Pull-up and assistance if you used it as on 1/7/13

4) 10 minute AMRAP:

7 Squat Cleans 135/95

9 Toes-to-bar

11 Burpees

This is the 2nd Paleo Benchmark, make sure you are using the exact same scaling as you did on 1/7/13 if you do scale the workout.

5) Ring Muscle-up: 10 minutes EMOTM

Pick a rep range and be consistent with it.

6) Hip Extension: 3 x 25

Rest 90 seconds between sets.

For results post weights of all sets of Squats, total Pull-ups, and Rounds and Reps completed in Met-con along with any scaling used. If you did Extra Work post reps, thoughts, etc.

Post Results/Thoughts To Comments

If you are partaking in the Paleo Challenge you must post all of your data by Sunday, March 17th HERE.