Monday, January 4: Weighted Pull-ups and Mega Muscle-ups

Triple WOD day yet again, and everyone get ready to clean and jerk tomorrow. I'm not saying I'm just saying.

Warm Up:
Weighted Pull-ups 15-10-5

Jacob 30(PR)-60-90

WOD 1
Weighted Pull-ups 3-3-3-3-3

Jacob 95-100-102.5-105-107.5

WOD 2
Three rounds for time of:
10 Mega Muscle-ups (False grip ring pull-up to muscle-up to ring dip, in one consecutive movement)
30 Overhead Squats, 95lbs

Jacob 16:00 Rx'd (4:18, 5:34, 6:08)

WOD 3
Tabata Abs

Atomic Sit-ups
Oblique V-ups
Toe Touches
PVC OH GHSU

Jacob
AS 10-10-10-10-10-10-10-10
OV 11-11-11-11-11-11-11-11
TT 15-15-15-15-15-15-15-15
OG 5-5-5-5-5-5-5-5

Total 328 reps

Goodbye Paleo Kits, Hello www.gunpowderbison.com, www.nutsonline.com, and www.bellaviva.com. I think I might use these sites for my own Paleo Kit knock off's.

Time to be healthy and thrifty all at the same time.