* Today is Paleo Benchmark day. All scores need to be put into the spreadsheet by the end of the day Wednesday for the Paleo Challenge. Top placements will be announced on Friday.

WOD:

1) Front Squat: Establish a 1RM

Warm-up as needed. Rest as needed between sets. Take as many attempts as needed. If you finish this early perform 3-5 sets of 5 @ 70% of your 1RM depending on the time you have left.

2) 10 minute AMRAP:

15 Wall Balls 20/14

12 Power Cleans 75/53

9 Burpee Lateral Bar Hops

Extra Work:

3) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

4) Muscle-ups: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

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

Post Results/Thoughts To Comments