Back Squat 1-1-1-1-1
 (After a warm up all working sets should be 80-105% of 1 rep max)

Followed By
Over Head Squats 95/65 (from the ground)
Pull Ups

Mobility WOD

15 Responses

  1. and i just wanted to add that my husband has been the best support in the whole wide world. so caring. so supportive. if i didnt have him, why, i dont know if life would be worth living quite frankly. in all areas he is amazing…..

  2. Would someone like to post Greg B’s recipe for that paleo crunch/ trail mix thing? I can’t seem to find it! I would just like to say that today’s WOD killed me ! I was like an overhead squat bobblehead/weeble! Those are so freakin hard!

  3. Paleo Crunch

    Preheat oven to 325 F

    In a large bowl combine:
    1/2 cup raw pumpkin seeds
    1/2 cup raw sunflower seeds
    1 cup almond meal
    1 cup shredded, unsweetened coconut
    2 cups raw slivered or chopped almonds
    In a measuring cup combine:
    1/2 cup coconut oil
    1/2 cup raw honey
    1-2 tsp vanilla

    Add the wet ingredients to the dry and combine well. Spread in a thin layer over one or two baking sheets with sides. Place in oven for 25 minutes, take it out and mix it up, then return to the oven for 5 minutes or until golden brown. Let cool on the pan(s) for 5-10 minutes.

  4. First of all Erin, you did 65lb oh squats…I don’t care if you weebled wobbled and fell down…that’s impressive! Not to mention a 165 back squat. Bushy, I’m tight/sore just about everywhere! Not my week for wods…pretty sure JJ could out oh squat me…total train wreck 🙂

  5. I was hobbling around today wondering the same thing.

    Anyone ever try Ume Plum Vinegar? I love it.
    It’s in the Asian section, use 1T to about 3-4T olive oil to make a salad dressing. Don’t add salt or anything else, it’s pungent.