Monday – 020612

*Two weeks to go in the Paleo Challenge! This has indeed been a very tough battle with many of us falling off the straight path. However, just like a WOD, we will all perservere through this and pick ourselves up and get back at it. If you think that it’s too late, think again. The final two weeks is still enough time to regroup and re-set your lifestyle!
REMINDER : PALEO POT-LUCK #2 IS THIS FRIDAY AT 8 PM IN THE LOUNGE

Tech/Strength : Back Squat and Bench Press
As this will be week 2 of the 2nd cycle, we will need more time for the strength compenent. We will be putting a time cap in effect for the strength component this week to encourage you all to be more efficient with your lifts and rest periods.
MAKE SURE YOU ARE WARMED UP AND PREPPED UP(EX. TAPING, ROLLING, MOBILIZING, ETC) BEFORE THE START OF CLASS TO ENSURE YOU ARE NOT WASTING ANY CLASS TIME.

WOD : For max reps
1 min Burpees
1 min KBS(24/16)
1 min Sit-Ups
1 min Wall Balls(20/14)
1 min Burpees
Then,
400 m sprint
**Penalties – 2 min Goblet squat wall sit(16/12) for each componenet if minimum rep count of 80 reps is not achieved, if 2:00 min 400 m is not achieved.

Have a great week!
Coach M.