thursday

But this is paleo... I hunted for it and gathered it.

Warm up: Barbell complex 10 reps per

Deadlift
bent over row
clean grip high pull

hang squat clean (spend some time in the bottom position to loosen up hips)
push up
pistol (5 per leg)


Barbell step up:  place barbell on your back in high bar squat position and then step up onto box. 3x6 (6 per leg).  you can also place the barbell in the front squat position if you want.  Use a weight that 6 reps is hard but doable.





 WOD
3 Rounds for time:
10 Muscle Ups
400m Run