It’s Over…Now What?



Clearly the Judging/Coaching driving excellence in our competitors



Order your Paleo Power Meals for Sunday/Wednesday delivery by Thursday Evening!!!


For once in my life I am at a loss for words. I promise more will come but my thoughts are still not complete on the 2016 Open. Good news is the extra time means it will be that much longer!!








5m AMRAP : Hollow Rocks
– maintain hollow position with scale if needed


2. Back Squat WOD
a. In 5 minutes work up to BW back squat or closest able for a 7/10 intensity
b. 30 Back Squat @ BW, immediately into 400m run AFAP


3. 3 Rounds
50 Double Unders/100 Singles
20 Box Jumps (24/20) full stand
10 Straight Arm Burpee (no chest to floor)
10 Push-Ups





Strength: Low Bar Back Squat
1-1-1-1-1-1-1, 8 second pause below parallel for each rep



WOD: 2 Rounds

40 Walking Lunges (alternating)
20 Toes to Bar
20 Squat Clean Thruster 75/55


S/L1: Kipping Knee to Chest, 65/45



The Program


1. Strength and WOD at Rx only. No additional work.