WOD 07/07/15

Skill work: Legless rope climbs, achieve 3 for quality

WOD: 4 rounds for time of:
15 Med. ball cleans (20/14 lbs)
15 Up downs
400 m run

 Post WOD mobility: Calves

*A Paleo-Zone Challenge will begin this Sunday 07/12/15.  It’ll last 6 weeks and there will be a $50.00 buy-in, which you have the opportunity to win back at the end with good compliance.  In order to get started you must :
1.) get a pre ChallengeWOD done (it’ll be programmed for all classes this Thursday)
2.) Sign up for a body measurement assessment with Ashly (sign up sheet is up on the window)  
3.) Pay your $50.00 buy-in fee.
We will have a meeting to go over the structure of the Challenge, as well as how to go about eating a Paleo, Zone, or Paleo-Zone Diet, on Saturday 7/11/15 at 6:00 pm, just before our Potluck Social at 7:00.  If you have any questions find Ashly or Steph or email us @:

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