* This Saturday, the 6th Lululemon will be in to do a Trunk Sale make sure you stop by

** Have you tried Paleo Naturals food yet. If not stop by Monday Evening the 8th they will be up sampling a ton of their awesome products.

WOD:

1) Floor Press: 5 reps Every 1:30

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. Perform this on a running clock.

2) 10 minute EMOTM:

Odd – 30 second Front Plank Hold

Even – 3/side Kettlebell Windmills

This should be perform as a continuation of your Push Press. Your last round of Push Press ends at 10:30, where you then start the 10 minute EMOTM. Windmills start light, focus on positioning and movement before load.

3) 12 minute AMRAP:

12 Kettlebell Swings 70/53

12 Ball Slams 40/30

12 Push-ups

Extra Work:

4) Abmat Sit-ups: 100 reps

Keep track of total time and attempts to complete.

5) Ski Erg: 5 x 1000m

Rest 3 minutes between intervals. Goal is fastest consistent pace.

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