SEPTEMBER 13TH/PALEO CHALLENGE MEASUREMENTS, CAFFEINE & KILOS

I WILL BE IN THE GYM SATURDAY FROM 830 UNTIL AROUND NOON TO DO THE MEASUREMENTS FOR THOSE OF YOU WHOM ARE DOING THE PALEO CHALLENGE.  THE GYM WILL BE CLOSED ON SUNDAY. IF YOU ARE FREE GO OUT TO CAFFEINE & KILOS COMPETITION AND SUPPOR TOUR 2 TEAMS. THE COMP STARTS AT NINE. CHECK caffeine&kilos.com FOR DETAILS.

STRENGTH:

4X9 DEADLIFT AT 70%

WOD:

7 rounds:

6 kb swings, 8 goblet squats, 12 kb snatches (6 ech arm) 53/35#

25 ab mat sit ups between rounds

ON RAMP:

Shoulder press with PVC

Shoulder mobility circuit Shoulder Press out of rack Knee to elbow progression

3 rounds for time: 300 M Row (SDHP) 5 KTE 10 barbell push press One groups will rest while 2nd group goes for each Round