Friday 31JAN14

January 30, 2014WOD

The Paleo Challenge Benchmark WODs are here!

We will retest these in four weeks. Whether you’re participating in the challenge or not, this is a great opportunity to gauge improvement.

1) Paleo Challenge Benchmark #1
1xME pull-ups

*You have one shot on the pull-up bar to do as many pull-ups as you can before letting go. You may use a band; you will use the same band at the end of the challenge. You must get your chin over the bar.

2) Paleo Challenge Benchmark #2
90s AMRAP (as many REPS as possible) bodyweight back squats

*You will load the bar so it totals your bodyweight. You will have one shot to do as many back squats as you can before failure. You can pause at the top for NO longer than 4 seconds. If you can’t use bodyweight, use 3/4 bodyweight or 1/2 bodyweight; nothing in between. For example, 100# athlete would use 100#, 75# or 50#, but NOT 80# for the back squat.

3) Paleo Challenge Benchmark #3
12min AMRAP
15 clean and jerks, 135/95
10 bastards

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