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**** Paleo Challenge 2014 HERE

WOD:

1) 20 minutes EMOTM: Odd, 5 Cycled Push Jerk, Even, Up To 10 Toes-to-bar

Goal for the Push Jerks is speed, only go as heavy as you can cycle. Bar can be taken out of the rack. Adjust weight through the 10 minutes as deemed fit. Toes-to-bar up to 10 reps, no more, pick a rep count you can maintain for all 10 sets.

2) 10 minutes EMOTM: 2 Back Squats

Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like.

3) 10 minutes EMOTM: 2 Front Squats

Warm-up as needed. Start at around 70% of your 1RM. Go as heavy as you’d like.

4) 10 minute AMRAP:

10 Chest-to-bar Pull-ups

10 Power Snatch 95/65

50 Double-unders

Sub for Double-unders is 50 Single-unders and 10 Air Squats

5) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible

6) Sled Drag: 400m

Light. Focus on heel-to-toe “power walking.” Ideally you shouldn’t stop moving.

7) Run: 8 x 400m

Rest 2 minutes between intervals. Goal is fastest consistent pace.

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

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