Author: Jade

* Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) AQAP: Partner 5K Row D-Ball Bear Hug Hold 100/70 As a team of two you must complete a 5K Row. While one person rows, the other person must hold the D-Ball in a  bear hug position. D-Ball must stay between the waist and chest, no resting it on your shoulders, no sitting into a squat and resting it on your knees, you must stand and hold it with both arms wrapped around it. If the D-Ball is dropped the rower must immediately stop. Switch however often you like. Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and total attempts to complete. 3) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* One Class at 9 AM Today ** Paleo Health and Wellness Challenge Starts 1/4/16 WOD: 1) 12 Days of Christmas – AQAP: 1 Double-under x 10 2 Squat Snatch 115/75 3 Ring Dips 4 Front Squats 115/75 5 Hang Power Cleans 115/75 6 Pull-ups 7 Burpees 8 Knees-to-armpits 9 Kettlebell Swings 70/53 10 Box Jumps 24/20 11 Dumbbell Strict Press 35/25 12 Clean and Jerks 115/75 Perform the workout exactly like the song. 10 Double-unders, then 2 Snatches + 10 Double-unders, then 3 Ring Dips + 2 Snatches + 10 Double-unders, and so on for a total of 12 rounds to complete the workout. Have fun and grind it out. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE