A. 3 x 5 : Front Squat + Push Press Spend 15 min warming up the movements & building to working weight B. LuRong Paleo WOD #7 20 Min Time Cap: Ascending Ladder of 3 – 5 – 7 – 9 – 11 reps Burpees Front Squats (95/65) (45/30) Push Press **100 M Farmers Walk at end of each set **(53/36) Cash Out : L3 – 13 Burpee Muscle Ups L2 – 13 Burpee Pull Ups L1 – 13 Burpee Jump Over Bar *WOD 7* This is the last WOD before Phase 3 when we will be retesting the first 3 WODs. Take advantage this opportunity to push yourself to the next level. Team Lombardo WOD: Run 2.5miles (easy) Barbells for Boobs – This Saturday! Barbells for Boobs is this Saturday from 8am-1pm. We will be performing the workout “Grace” – 30 Clean & Jerks for time. The heats will run every 20 min…First Heat starts at 9:30am. Please arrive ahead of time to warm-up. If you have never done Clean & Jerk before, please arrive at least about 45 min before your heat, so that a coach can help you with the movement and the appropriate scaling. In order to participate in this event, you have to make a donation here. We have raised over $7,000 through your fundraising efforts for a great cause. However, I think we can get that total over $9,000 in the next week. Sunday, October 27th @11am: Paleo Zone Nutrition Workshop To be discussed: -What is ZONE? /Find out how many blocks you need to be eating /Learn what a block is /Learn how to put meals together! Helpful Resources-spreadsheets,videos and Zone Meals. Nicole,