* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided.

Pre Class:

1) Block Pull Deadlift: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Pull from 6″ blocks. Establish a 3RM for the day. Your other 4 working sets are within 80% of your day’s max.

WOD:

2) 1 and 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Back Squat. Come down to the bottom of the Squat, up just above parallel then back down into the bottom and all the way to the top. Reference 7/8/16 for loading.

3) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets

This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other.

4) 3 rounds AQAP:

400m Run

30 Push-ups

20 Alternating Single Arm Dumbbell Snatch 70/50

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