Wednesday, Oct. 24, 2012

102412 WOD

A. Strength

Press – linear week 4

B. Metcon

In 10:00

Run 800 meters

30 snatches (95/65)

Then AMRAP

6 handstand push-ups

3 bar muscle-ups

* Score is rounds and reps of AMRAP. Power or full snatches may be used. HSPU and bar MU substitutions will be given at the box.

C. Cash out

Rope climb 3 x 2

HERE ARE THE BEST BAR MU DEMO VIDS WE COULD FIND ON YOUTUBE:

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PRE-HOLIDAY PALEO CHALLENGE: PAU!

This is your last full day of paleo. But don’t go back to your old ways. We hope you adopt a lifestyle of healthy choices. For those of you who are in the running for prizes, we will post details on the website midday Wednesday. The countdown begins to the start of your true test — the remaining 334 days of the year. Great job on kick-starting a better diet — the key to your total fitness!