Mobility:

Squat position

Strength/Skill:

Thrusters

WOD:

"Air Force"

20-Thrusters

20-Sumo Deadlift High Pulls

20-Push Jerks

20-Overhead Squats

20-Front Squats

Start with 4 Burpees then every minute on the minute do 4 Burpees till completed.

Post time to comments.

Mobility:

Femur thru butt/Pigeon stretch

Strength/Skill

GHD Situps

WOD:

3 rounds for time of:

10-B/W Deadlifts

400 Meter run

25-GHD Situps

Post time to comments.

Mobility:

Improving the front rack

Strength:

Front squat

5-5-5

WOD:

4 rounds for time of:

500 meter row

25-Push ups

10-Hang power snatch (95/65)

Post weight and time to comments.

Mobility:

Hips

Skill:

Kettlebell swing

WOD:

"Jack"

AMRAP in 20 Minutes of:

10-Push press (115/85)

10-Kettlebell Swings (55/35)

10-Box jumps (24"/20")

Post number of rounds to comments.

Mobility:

Work on a better overhead posistion

Strength:

Split Jerk

Technique/5-5-5

WOD:

21-15-9 reps of:

Wallball (20/14)

Burpees

Toes to bar

Post weight and time to comments.

Mobility:

Prep for "CFT"

Strength/Skill

OFF

WOD:

"CFT"

Find your one rep max of:

Squat

Press

Deadlift

Post highest weight of each lift and total.

Mobility:

Calf Stretch

Skill:

Box Jumps

WOD:

One round for time of:

250 Meter row

200 Meter run

50 Box jumps

rest 2 minutes

x4

Post round times to comments.

Mobility:

Hip flexor/Groin

Skill/Strength:

Off

WOD:

"Fran"

21-15-9 rep rounds of:

Thrusters (95/65)

Pull-ups

Post time to comments.

Mobility:

Box Stretch

Skill:

Kettlebell swing

WOD:

21-15-9 rep rounds of:

Row for Calories

Kettlebell Swings (55/35)

Burpees

Post time to Comments.

Mobility:

Samson Stretch

Skill/Strength:

Paleo Challenge Talk

WOD:

"Cindy"

AMRAP in 20 Minutes of:

5-Pull ups

10-Push ups

15-Squats

Post number of rounds to comments.

Remember this is part one of our performance test for the Paleo Challenge, so keep track of your number of rounds for comparison.