1. Thank you to everyone who came out for the Nutrition Challenge kick-off today! Remember, during week 1, the focus is on getting adjusted to eating paleo, prepping food, eating balanced meals, and asking questions when you have them – is this paleo? is a valid question for week 1 ; )
2. Last Call for the Survey!! If you’ve already completed the survey, thank you!
STRENGTH
OTM 10:
Power Snatch x 2 + Full Snatch + Overhead Squat, unbroken each time
Notes: Scale to Power Snatch x 3 on the minute for 10 minutes if necessary
WOD
Level 1
3 Rounds for Time:
- Row x 500m
- Wall Ball to 9′ Target x 25
Level 2
3 Rounds for Time:
- Row x 500m
- Wall Ball (20/14) to 10′ x 25
Notes: You can sub 400m run for row if you want.
POST YOUR SCORES TO THE COMMENTS!
Snatch complex @ 85 (deload cycle)
WOD: 11:11
3 rounds:
250m row
25 wall balls
8:02
Snatch: 115×5, 135×5
WOD: 8:58
95, 115, 125, 135×5, 145, 155
9:00
55×3, 60×3, 65×3, 70
WOD: 13:47
9:49
Snatch Complex: 40kg for all rounds
WOD: 12:05 Rx
Snatch complex- @ 60#
WOD- 10:59
Snatch Complex: 85# for the first 5 rounds, 95# for the next 5 rounds
WOD: 10:35 (ran 400m instead of row 500m)
To 135 10:24 run