* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Main course will be provided…please bring a small side, dessert, or beverage.

Pre Class:

1) Double Overhand Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day. Your other 4 working sets should be at 80% or heavier of the day’s 3RM. No hook gripping.

WOD:

2) Tempo Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Front Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/15/16 for loading.

3) Front Rack Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets

This should be done as a continuation for your Front Squats. Stand on a 6″ Riser and Step back and down off the riser into a lunge. Perform all 5 reps on one leg before switching to the other. Start light, 20-30% of your 1RM Front Squat and build load as deemed fit.

4) AQAP:

15 Thrusters 135/95

30 Pull-ups

800m Run

30 Pull-ups

15 Thrusters 135/95

Extra Work:

5) Bent Over Supinated Barbell Rows: 4 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

6) Glute Ham Raise: 4 sets of 6-10 reps

Rest 90-120 seconds between sets. Add load/assistance as needed.

7) Sled Drag: 400m @ Bodyweight

Not for time, just focus on moving smooth and steady.

8) Reverse Hyper: 3 sets of 20

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

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