* A quick note for everybody competing in the Open. It’s awesome to see so many people signed up and your enthusiasm for the workouts is great. With that being said, if you want to redo the workout, please just don’t assume the coaches and space is available for you to do so come Monday. Monday is the busiest day of the week at the gym, and things are back to normal, the coaches are there to coach class. If you really need/want to redo the workout you need to find a time and coach who is willing to give you their time off class hours to retest the workout. Please be considerate of both the coaches jobs at the gym and of the other athletes in the gym who aren’t competing in the Open and are there to take part in class.

** Clothing Order that will be placed Monday, 3/10, sign-up for what you want HERE.

*** The Paleo Challenge is officially over. You need to weight in, ideally at the same time and in the same clothes you wore before. We will retest your benchmark workout on Monday 3/10. Results must be filled in by Tuesday, 3/11 @ 8 AM. After that time the spreadsheet will be locked if you don’t have your scores in than you are out of luck. Winners will be announced on Wednesday’s daily blog post (and if you want your winning’s you must pose for a photo op first :-). You are free to eat what you want starting Friday, but remember, the ultimate goal of the Paleo Challenge is for you to change your lifestyles, permanently, not just for 60 days. If you’ve done well, treat yourself, but don’t throw everything out the window now that it’s over.

WOD:

1) Open 14.2 Retest:

If you feel that you approached the workout in the wrong way or have more in the tank and want to retest it, today is the day. The biggest thing to remember for this workout if your planning on getting into the rounds of 3, 4, etc. is that you need to pace the C2B’s. This workout comes down to your capacity to complete the C2B’s, so don’t blow them up early. If you’re not retesting, complete parts 2-4 then complete the daily Met-con for class.

2) Back Squat: 6 @ 70%, 6 @ 80%, 3 @ 90%, 2 @ 95%

Warm-up as needed. Rest 90-120 seconds between sets.

3) Front Squat: 5 @ 65%, 4 @ 75%, 2×4 @ 80%

Warm-up as needed. Rest 90-120 seconds between sets.

4) 12 minutes EMOTM: Odd, 10 Deadlifts 155/105, Even, 8 Burpee Lateral Bar Hops

Focus here is speed, don’t change the reps or the weights, we want fast turnover on these reps.

5) 10 minutes EMOTM: Handstand Push-ups

Work on any variation. Consistent reps across all 10 sets.

6) Reverse Hyper: 4 x 15

Rest 90 seconds between sets. Heavy as possible.

7) Row: 5 x 500m

Rest 40 seconds between intervals. Row @ your 2K pace.

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

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