* A quick note for everybody competing in the Open. It’s awesome to see so many people signed up and your enthusiasm for the workouts is great. With that being said, if you want to redo the workout, please just don’t assume the coaches and space is available for you to do so come Monday. Monday is the busiest day of the week at the gym, and things are back to normal, the coaches are there to coach class. If you really need/want to redo the workout you need to find a time and coach who is willing to give you their time off class hours to retest the workout. Please be considerate of both the coaches jobs at the gym and of the other athletes in the gym who aren’t competing in the Open and are there to take part in class.

** Clothing Order that will be placed Monday, 3/10, sign-up for what you want HERE.

*** The Paleo Challenge is officially over. You need to weight in, ideally at the same time and in the same clothes you wore before. We will retest your benchmark workout on Monday 3/10. Results must be filled in by Tuesday, 3/11 @ 8 AM. After that time the spreadsheet will be locked if you don’t have your scores in than you are out of luck. Winners will be announced on Wednesday’s daily blog post (and if you want your winning’s you must pose for a photo op first :-). You are free to eat what you want starting Friday, but remember, the ultimate goal of the Paleo Challenge is for you to change your lifestyles, permanently, not just for 60 days. If you’ve done well, treat yourself, but don’t throw everything out the window now that it’s over.

WOD:

1) Back Squat: 6 @ 65%, 6 @ 75%, 2×6 @ 80%

Warm-up as needed. Rest 90 seconds between sets.

2) Front Squats: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Ret 90 seconds between sets.

3) Snatch: 1 Rep EMOTM x 12 minutes

Start at around 60% of your 1RM, build as heavy as you like.

4) Clean and Jerk: 1 Rep EMOTM x 12 minutes

Start at around 60% of your 1RM, build as heavy as you like.

5) 20 minute EMOTM: Odd, Muscle-ups, Even, Bar Facing Burpees

Especially if you are redoing 14.2 on Monday, go low on the reps and focus on speed, quality, technique, etc. Keep reps consistent across the 10 sets.

6) Row: 3 x 1400m

Rest 3 minutes between intervals. Row @ your 2K Pace.

7) Reverse Hyper: 3 x 20

Rest 90 seconds between sets. Heavy as possible.

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

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