Monday, October 10, 2011


Looks like something fun is about to happen!
WOD Filthy Fifty!
50 box jumps
50 jumping pull-ups
50 kettlebell swings with 24 or 16 kilograms depending on if you are male or female
50 walking lunges
50 knees to elbows
50 push press with 45 or 33 pounds
50 back extensions
50 wall balls with 20 or 14 pounds
50 burpees
50 double unders

 This WOD is a perfect benchmark WOD for the Paleo challenge.  Avoiding flour, sugar, and alcohol will make it suck much less. 

You may still do the Paleo challenge if you cannot or will not go 100% Paleo.  Improve your diet and recovery 80% and you still may see big improvements in how you look, feel, and perform.  Two Paleo meals a week for 30 days, or three Paleo meals during the week with the same old crap on the weekends, may be a big change for you - try it!

Just a bit of a warm-up

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