1/15/2015 PALEO CHALLENGE + HEAVY HANG SQUAT CLEAN

Paleo Challenge WOD

A.  1 min Max Reps…2 min Rest

Kb Swings American 53/44/35/26

Burpees to Plate touch 25# Plate

Wall Balls 20/14

Row For Calories

Rest EXACTLY 5 Min then

B.  400m Sprint

rest Exactly 2 min

400m Sprint

C. NOT ON PALEO

Work to a HEAVY HANG SQUAT CLEAN

Competition

A. Split Jerk. BTN Split Jerk, 1.1 @ 55% x 8 sets, 1 min

B. BSq @ 40X1, 4 reps @ 75% RM x 5 sets, 3 min

C. For time:
30 Power Snatch @ 75lbs
30 Lateral Barbell Burpees
30 Power Clean and Overhead @ 75lbs
* Go all out, blow up and hang on!

D. 2k Row @ 1:55/500m
Fitness
Gritter
Alix   35#      30/13/23/16/6:29
Alyse  35#    22/16/22/18/5:48
Anne 35#     33/19/30/19/6:01
Betsy  26#    25/9/14/14/7:59
Blake   44#   29/18/20/22/6:00
Bryan  44#   27/18/18/23/5:13
Bryce  26#    25/13/24/16/7:32
Buddy  53#   28/14/16/22/6:51
Chad  44#     28/24/25/24/6:12
Chaney 26#  23/15/15/14/5:15
Colt  53#       32/21/28/35/5:09
Ewell  44#     30/15/20/21/4:58
Garrett 44#   29/25/30/20/5:27
Geer  26#      27/15/30/18/7:11
Haley             28/15/25/17/6:04
Jacob             32/22/21/26/5:48
Jeff                29/15/22/24/6:25
Joshua 44#   33/21/28/25/7:28
Josh Y  44#   30/19/24/24/5:51
Kat   44#      29/13/26/17/5:39
Kelly OH 35# 32/20/34/21/ —
Kristi  26#     22/14/22/18/5:54
Lane  53#     31/14/12/21/6:18
Laura  35#    31/15/25/15/6:19
Leslie  15#    25/5/13/8/2:39(1)
Lori  35#       30/15/26/18/6:05
Marcos  53#  29/22/25/24/5:16
Melissa 35#   28/14/25/16/5:58
Miranda  26# 30/13/26/17/5:44
Phil   35#      28/12/29/20/8:35
Richard 35#  26/12/23/14/—
Ryan   53#    29/23/31/25/5:10
Stephen 44# 25/14/26/19/6:56
Sydney  26#  27/18/25/17/5:12
Comp
Gritter
Brantley
Carole
Todd
Steven
Alix
Kat

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