Source: Flickr

1. Back Squat 1-1-1-1-1

2. Complete as many rounds as possible in 10 minutes of:

10 Double Unders
10 Box Jumps (24/20)
10 Thrusters (95/65)

Source: Flickr

Makeup any of the past 5 WODs and strength movements you missed from this week.

Source: Flickr

1. Weighted Pull-up 1-1-1-1-1

2. Complete as many rounds as possible in 12 minutes of:

15 Kettlebell Swings (53/35)
10 Burpees
5 Strict Pull-ups (NO kipping!)

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Source: Flickr

1. Bench Press 5-5-5

2. Complete as many rounds as possible in 15 minutes of:

30 Double Unders
15 Ring Push-ups
10 Toes to Bar

Source: Flickr

 
1. Deadlift 3-3-3

 
2. For time:

100 Squat Cleans (95/65)
Every minute on the minute, perform 5 burpees.

The scaling will be either 50 total reps or 75 total reps!

Source: Flickr

4 rounds for time of:

400 meter run
8 Kettlebell Snatches each arm (35/26)
8 Chest to Bar Pull-ups

 
Kettlebell Sntach Demo: HERE

Source: Flickr

1. Split Jerk 1-1-1-1-1

2. With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute¦ continuing as long as you are able.

Use as many sets each minute as needed.

Substitutions: 95#, 65#, 45#, or Medicine Ball Clean and Jerk.

Source: Flickr

Anyone recognize the guy on the right??

Makeup Day. Make up any of the past 5 WODs and strength movements you missed during the week. You've got a week and a half before the Paleo Challenge ends...finish strong!

Source: Flickr

1. Shoulder Press 3-3-3

2. Complete as many rounds as possible in 15 minutes of:

10 Wallball Shots (20/14)
10 Ring Push-ups
10 Sit-Ups
10 Burpees

Rx+ Use GHD Situps

Source: Flickr

"Death By Pull-ups"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Take as many breaks as you need as long as you complete your required amount of reps within each 60 second period.

 
Extra Credit: 25 Tire Swings