* Holiday Schedule HERE

** Paleo Health and Wellness Challenge Starts 1/4/16

WOD:

1) Back Rack Barbell Lunges: 10 reps/side Every 3:00 for 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. Alternating legs each rep. These are forward stepping lunges.

2) 3 rounds AQAP:

30 Wall Balls 14/8

30 Ball Slams 40/30

Extra Work:

3) Single Arm Dumbbell Row: 4 sets of 10/side

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

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