* Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Started around 60% of your 1RM. Build as heavy as deemed fit.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3a) 2 minute AMRAP:

Max Snatches at Bodyweight

6:00 Rest

3b) 2 minute AMRAP:

Max Calories on Assault Bike

8:00 Rest

3c) 3 rounds AQAP:

 X* Snatches at .75 BW

8 Burpee Box Jump Overs 24/20

*Snatch Reps = same result from Part A *If you completed 8 reps, you perform 8 Snatches per round in part C

6:00 Rest

3d) 2 minute AMRAP:

Max Calories on Assault Bike

Record scores for each individual piece. Don’t shy away on the fist assault bike, give it everything you have.

4) 5 rounds AQAP:

250m Row

25 Thrusters 45/35

15 Toes-to-bar

Goal should be unbroken sets on everything, hit the rows at roughly your “Jackie” pace.

5) 5 rounds AQAP:

2 Legless Rope Climbgs 15ft

10 Ring Dips

If Ring Dips are easy for you, perform them strict.

6) Sled Drag: 400m

Light. Focus on walking through your heels.

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