5 rounds for time: (09 jerks + 12 rack pulls), 135/85lb
for time: plank, 300 seconds

-post modifications to comments

incline bench: 3-3-3-3-3 @ 55%, :120r
cuff work
for time: plank, 300 seconds

-post results to comments

article: cooking with coconut oil
paleo: bacon and avocado sandwiches

Vegas cannot break this man. He’s back.



weighted dips: 3 x 4-6
max rounds, 10min: (50m bear crawl + 10 pullups, kipping)

-post dip results / modifications to comments

deadlift: 3-3-3-3-3 @ 65%, :60r
adductor work, low rep
5x 3min(max sets of 20 consecutive double-unders), 2:00r

-post results to comments

article: evolution revolution: a manifesto
paleo: recipe: mango coconut milk pudding

always squating the wall.


♣9AM only – st. patrick day WOD ♣

for time:
a) 50 burpees box jumps, 24/20″
b) 01 mile run
c) 50 pullups
d) 50 situps

*exercises will be drawn from a hat to determine order prior to workout.

-post modifications to comments

article: new alternative to bmi
recipe: corned beef and cabbage

*(photo courtesy of pluswallpapers.com)

have a safe and fun st. patrick’s day weekend, CF312!!