WOD:

1) Hatch Cycle – Week 7 – Day 1:

Back Squat: 1×5 @ 70%, 1×5 @ 80%, 1×2 @ 85%, 1×3 @ 90%, 1×1 @ 100%

Front Squat: 1×5 @ 65%, 1×4 @ 75%, 1×4 @ 80%, 1×4 @ 85%

Warm-up appropriately then upon starting your sets rest no more than 90 seconds between each set, this includes the transition from Back Squat to Front Squat

2) Max Pull-ups:

Perform one set of max kipping pull-ups. Once your feet touch the ground or you come off the bar your set is done.

Long, but a cool video
3) 10 minute AMRAP:
10 Power Cleans 135/95
20 Wall Balls 20/14
40 Double-unders
Competitors:
4) Turkish Get-up: 3 sets of 3 reps/side
These should be done with a Kettlebell and should be done as heavy as possible. Alternate sides each rep. Rest 90 seconds between sets.

For results post weight of each set of squats, total pull-ups, and Rounds plus Reps for Met-con along with any scaling used. Competitors post weight of each set of Get-ups.

Post results/thoughts to comments
Paleo Challenge starts today, as in you need to eat clean today. The spreadsheet to post your data will be posted on tonights post. Our benchmarks will be Max Pull-ups and the above Met-con. Make sure you keep track of exactly what and how you did the benchmarks. Reminder cost is $20, CASH, money goes back to you guys so cash is the only thing we can take. Hope to see lots of you in tomorrow. Cheers.
– Jade