Monday, September 16, 2013

Paleo Challenge ends today!! 
Congratulations to everyone that saw it through to the end.

Arm/Leg Swing
2 rounds of:
1:00 Jump Rope
10 Wall Ball (light weight)
10 KB Swing (light weight)

MOD
10:00
Jump Rope Practice
Work on stringing as many DU's as possible
Rest as needed between attempts
If you don't have DU's.....practice
If you do, then pick a number 250, 500, 750, etc., and get it done 

WOD
For Time:          
500m Row
Then:
3 Rounds of:
15 Box Jumps 24/20"
25 Double Unders or 100 Singles
Then: 400m Run
3 Rounds of:
15 Wall Balls 20/14#
20 Kettlebell Swings 53/35# 
Rx+ = higher box, 50 DU’s, Thrusters 95/63# instead of Wallballs, heavier Kettlebell

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