800 Meter Row

3 Rounds of:

5 Muscle-ups (Scale is 15 Ring Dips)

30 Kb Swings 55/35

finish w/

800 Meter Row

For Time - You Only Row Twice, once at the beginning, once at the end.

Hang Power Clean 3-3-3 - try to work up to around 80%, make them look good and clean.

then

1 Minute of Hang Power Cleans - 115/75

1 Minute of GHD sit-ups

1 Minute Row for Calories

Rest One minute

4 Rounds for Total reps

Push Jerk 3-3-3-1-1

then

5 Push-Jerk (shoulder to overhead anyhow) 185/125

10 Burpees

5 Rounds for Time (Compare to 9/14/11)

Front Squat 10-10-10 - All 3 sets should be heavy/challenging, warm up first before starting working sets

then

Tabata Mash-up 20:10 for 8 rounds

Chest to Bar Pull-ups

Power Step-ups  20/16

Rest 2 Mins

REPEAT - Score is Total Reps

Snatch Skill session - Work up to a Heavy single

then

Run 1000 meters

100 Push-ups

10 Squat Snatch 135/95

For Time (Mainsite WOD from 12/22/11)

We've heard that some people couldn't find a partner for the Paleo/Zone Challenge.  Well, don't fret because we've added an individual competition to the team challenge.  Cost is $20/person and it's winner take all.  No male or female division, you're competing against anyone who enters.  Photos are due to Brian tonight, This e-mail address is being protected from spambots. You need JavaScript enabled to view it and your money is due by Wednesday.  Photos should be front, back, and side. Same rules apply for the individual competition.  Good luck to those who enter!