Squat clean & jerk
1-1-1-1-1-1-1

WOD
50 Double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10 burpees

Warmup
5-3-1 or Pistol Practice

Workout
Regionals Workout 4
50 Back Squat 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squat 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

STRICT 22 minute time limit

Skill work
Kipping practice

WOD
3 rounds for time
10 Power snatch, 75/55
Run 200m

Rest 3 Mins (Watch the clock! – add weights)

3 rounds for time
10 power clean, 125/85
Run 200m

So Dr. J’s wife Erin keeps making such ‘paleo’ goodies such as this chocolate chip raspberry torte. Where does everybody stand on this? Paleo? Sure, depending on your definition. I say, if you’re trying to lose weight you should stay away. Thoughts?

Strength
SP/BP

Conditioning
“Kelly”
5RFT
Run 400 meters
30 Box Jumps
30 Wall Balls
Post times to comments:

Kari couldn’t snatch the 70 dumbell in warm-ups…so she did 32 of them in the competition. Nice work Megatron! 19th place going in to day 3…