Warm Up is the baseline workout for the Whole Life Challenge.
Row 500m
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Pull Ups

Shoulder Press 5-5-5-5-5
Then
Every Minute on the Minute for 10:00:
First Minute perform 10 Hang Power Cleans 135/95
Second Minute perform 10 Pistols alternating legs.
Third Minute Hang Power Cleans…

“Diane”

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

ONE MORE DAY UNTIL THE WHOLE LIFE CHALLENGE! Remember this challenge isn’t about eating only “strict” Paleo and weight loss. It is about balancing healthy eating, exercise, and life! If you have weight that needs to be lost, tummies that need to be toned, bad habits that need to be broken, or just want to challenge yourself to take better care of you, then this is for you! Sign up sheet is at the box. $30 to enter.  Ask for more details!

In case you didn’t know the first round of Regionals kicked off this past weekend! Here are the highlights!

No Team WOD for Saturday. Take a Rest Day, go do something exciting or challenging!

For max reps
Push-ups 1 minute
Rest 1 minute
Sit-ups 2 minutes
Rest 2 minutes
Box jumps (20 inch) 3 minutes
Rest 3 minutes
Burpees 4 minutes

T-Shirt time!!! Ok so we have finally picked an awesome T-Shirt design, now its time to order!!! We are trying to figure out if we want more than one color of shirts this time. We are thinking white, and or charcoal gray, and pink tanks for the ladies! Write your name, size and which colors you want on the whiteboard or post it to the comments. The sooner we have an accurate count the sooner we can order!!

T-Shirt mock up

Michel doing her Birthday Burpees lasty week!

3 Rounds For Time
135# Overhead Squat 10 Reps
50 Double Unders