WOD: 10-8-13

GS: 10 min AMRAP of:

60 second Alternating Leg Hollow Hold
60 second Banded Good Morning (band around shoulders)
60 second alternating Pistols

1) For max reps: 7 min AMRAP of:

12 Deadlifts (135/95)
12 Burpees
9 Hang Power Clean (135/95)
9 Burpees
6 Shoulder to Overhead (135/95)
6 Burpees

Rest 2 minutes

7 min AMRAP of:

2 Thrusters (135/95)
5 Pull Ups

2) For completion:

2 rounds of:

10 Snatch Grip Deadlift (135/95)
10 Burpees
10 Hang Power Snatch (135/95)
10 Burpees
10 Overhead Squats (135/95)
10 Burpees

8 min cap

10 rounds for time of:

2 Thrusters (135/95)
5 Chest to Bar Pull Ups

8 min cap


Please note…

If you have not updated the score sheet for the last week in the paleo challenge, please do so now!  For those of you who are having a few difficulties with the challenge, keep sticking to it.  Things start getting much easier after the first week.  If you have had no problems, keep it up and reap the benefits.

23 more days,




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