* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards.

WOD:

1) 20 minute AMRAP:

6 D-Ball Over Shoulder 70/50

9 Ring Rows

12 Push-ups

15 Wall Balls 14/8

Extra Work:

2) Band Pull Aparts: 4 sets of 15 Overhand + 15 Underhand

Rest 90-120 seconds between sets. Focus on positioning and activation, not speed.

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