The Team and their Coach

Thank you again to everyone who came out to support Stacey and CrossFit Lando in general on Saturday and Sunday. I know I can speak for her in saying she was overwhelmed with how passionate and numerous our crew was.

Week 3 of Paleo Challenge. Keep strong (mentally) and keep strong (physically). Lifting Workshop this Saturday is currently closed to any more signups but if anyone is interested I will let you know of drop-outs.

Let’s get this week started!

MONDAY

Strength: Front Squat
5 sets of 3 reps

SkWAT Team: 3-5 sets of 1 pause squat, 1310 tempo. Preferably done during class.

For SkWAT Team, once doen with your max set of 3 do 3-5 sets of singles with a 3 second pause at the bottom. If you have time for 5 singles do so, try to get at least 3. Get this done in class. If you do not usually do SkWAT Team then stop with the 5 x 3.

WOD: For Time
4 Rounds
15 Swings 70/53
15 Goblet Squat 70/53*
2 Wall Climbs

*single arm KB thruster, 8 per side for 16 total reps.

Important for Today: Wall Climb Technique and Scale

httpv://youtu.be/P9wdAym4AxI