* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both.

WOD:

1) Overhead Squats: 5 sets of 7

Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible.

2) Snatch Push Press: 3 sets of 7

Rest 90-120 seconds between sets. Heavy as possible.

3) AQAP:

21-15-9 Deadlifts 185/125

3-2-1 Rope Climbs 15ft

Extra Work:

4) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load if able.

5) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible.

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

Post Results/Thoughts To Comments

A great listen, lots of good thoughts for those trying to bridge the gap from their normal diets to Paleo