WOD: 10-11-13

Strength:  EMOTM for 8 sets of:

2 Back Squats (50% of 1RM)


2 Hang Power Clean (50% of 1RM)


2 Power Clean (50% of 1RM)


2 Push Press (50% of 1RM)


2 Split Jerk (50% of 1RM)

1: 5 min AMRAP of:

10 Pull Ups
10 Wall Balls (14/10)

2: For time:

1 Chest to Bar Pull Up
1 Wall Ball (20/14)
2 Chest to Bar Pull Ups
2 Wall Balls (20/14)
3 Chest to Bar Pull Ups
3 Wall Balls (20/14)

Continue this pattern until

10 Chest to Bar Pull Ups
10 Wall Balls (20/14)

5 min cap


Paleo tip of the day…

Cleaning up your diet, is like your climbing a hill.  The first day seems different than normal and difficult to just start.  After a week you feel like things are only getting more and more difficult.  After some time passes, you get used to this new agenda and you realize that it’s something that you can handle without much difficulty.  The only problem is that when this hill goes higher and higher, as your diet is cleaner and steadier, any cheat days will feel like you are falling back.  Fall down the hill on day 2 is not much of a problem.  Fall down the hill on day 30 and you are bound to hit some trees on the way down.  Once you are on a roll with either direction, it makes it more and more difficult to turnover.  Keep those trees and other objects in mind this upcoming weekend as you think about even having a trace of fun.

That stuff hurts,



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