WOD: 1-16-13

Strength:  3 x AMRAP of:

Press (13-15 reps)
7 Burpees
7 Push Press

WOD L1:  3 rounds for time:

20 Wall Balls (14/10)
50 Double Unders

Rest 3 minutes

500M Row for time

WOD L2:  3 rounds for time:

20 2-for-1 Wall Balls (20/14)
50 Double Unders

Rest 3 minutes

500M Row for time

Paleo Challenge WOD:  For max reps:

1 min AMRAP of:  Hang Power Clean (95/65)
1 min AMRAP of:  Pull Ups
1 min AMRAP of:  Kettlebell Swings (24/16)
1 min AMRAP of:  Burpees
1 min AMRAP of:  Calorie Row

==

Two things…

1)  If you signed up for the Paleo Challenge AND have not done the workout for it yet, that is what you will be doing today.  Otherwise, enjoy your Wall Balls.  2)  BCC on the emails?  got it…

Short and sweet,

CG

==

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