* 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.

WOD:

1) 20 minute EMOTM:

Odd – 5 Bench Press

Even – 30 seconds Active Bar Hang Hold

Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. 

2) 12 minute AMRAP:

12 Dumbbell Box Step-ups 35/25 @ 24/20

24 Abmat Sit-ups

Extra Work:

3) Single Arm Dumbbell Row: 5 sets of 12/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