* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards

WOD:

1) Deadlift 10-8-6-4-2: 1 set Every 3:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit through the course of the 5 sets. All reps should be Touch-and-Go.

2) Russian Kettlebell Swings: 20-30 reps Every 1:30 x 4 sets

This should be done as a continuation of the Deadlift series, starting your first set of Kettlebell Swings at 15:00 on the clock. Load as heavy as possible. Range of motion is bell to the shoulder.

3) 10 minute AMRAP:

10 Power Snatch 65/45

1 Rope Climb

Extra Work:

4) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Assault Bike: 10 x :30 Hard/1:30 Easy

Max effort on each Hard. Easy Interval should be done at 150/100 watts.

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