Tonight Muscle up Paleo is going to come to the 5 and 6 class to give us a brief intro to their company and will be bringing some samples in for us to try.  If the food is as good as they say it is, this will be our new fresh delivered paleo meals to Thor Fitness.

If you do not get to do your widow makers on Monday’s, feel free to make them up during the week.  And thank you for signing up when you get to class.  I really appreciate it. 


tabata med ball cleans

samson stretch

couch stretch


Superset the following 5 x 5

Overhead squats

Bench press

There will be no racks for the overhead squats.  Choose a challenging weight that you can snatch up off the floor and do 5 reps.  Then move to the bench press and perform 5 reps.  Rest time is 1 to 2 minutes between sets.  Move quickly from overhead squat to bench press.  DO NOT cherry pick because overhead squats are posted today.  If you don’t work on what you suck at you will never get it … ever. 

CrossFit WOD:

3 rds:

500 meter row

15 pull ups

15 overhead squats 115#/75# Rx+ 135#/95#