Monday

31 Heroes rope climb

Skill

Max Rep Pull-ups

Find 1 RM Deadlift

WOD RX

“Baseline”

500 m row
40 Air Squats
30 Sit -ups
20 Push-ups
10 Pull-ups

Cooldown
800 meter Jog

Today’s WOD is the performance test for the 3rd paleo challenge. If you can’t make today’s WOD we can run it as a default WOD through Wednesday. So try to get to CFCA at some point early this week. Like Karen mentioned we need to get before shots and measurements taken at the gym..front/back/side with arms relaxed..no gun show poses please. If you prefer to do them at home and email them that’s fine…you just have to email them to us to be part of the comp. Please also bring $20 cash for the pot. Thanks..I’ve attached the info below again. study up and prepare for stiff competition. See you soon!

https://crossfitcapeann.com/2011/09/04/the-skinny-on-the-next-paleo-challenge/

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