* 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) 20 minutes EMOTM: Odd, Toes-to-bar, Even, Alternate 10 STOH/10 Box Jumps 24/20

Pick a rep count and load you can maintain for all sets.

2) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat.

3) Clean and Jerk: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat.

4) 3 rounds AQAP:

7 Muscle-ups

30 Wall Balls

These are ring Muscle-ups, if you can’t do them 14 Chest-to-bar Pull-ups

5) Hip Thrusts: 4 x 8

Rest 90 seconds between sets. Heavy as possible.

6) GHD Sit-ups: 3 x 20

Rest 90 seconds between sets.

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

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