Wine Country CrossFit

If you joined the Paleo Challenge then Congrats to you. Enjoy this funny video! If you are on the fence about getting involved, then enjoy this funny video!

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Wednesday’s  WOD

High Bar Back Squat – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

Shoulder Press – Work up to 75-85% of your 1 RM*, then perform 5 sets of 5 reps at that weight – rest 1 minute between sets

*Weight should be enough that the last rep of 5 is difficult each time, and REALLY hard to complete for the last set. If you were here last week and were able to complete all 5 reps of all 5 sets with no difficulty, add 5-10# for your Back Squat, and 2.5-5# to your Shoulder Press. (See 1/8 for previous 1 RM)

GHD** Back Extensions – 3 Sets of 10 to 20 reps

**Sub anchored back extensions or super mans

OPTIONAL Cash-Out –

2 Rounds for Time:
8 Toes to Bar
8 Dumb bell Thrusters (50/25)
8 Walking Lunges holding Dumb bells in rack position