WOD:

Strength - Bench Press 5-5-5-5-5

Met Con - Tabata Kettlebell Swings #21.5pood

rest 2 minutes

Tabata Overhad Squats #135/95

*Complete the full 8 rounds of tabata. 20 seconds of work followed by 10 seconds of rest. The score is the lowest round.

-Scale weight for both the swings and OH squats if needed. Form is a must here! Sloppiness/ lack of full range of motion is not the goal, be sure that if you can't properly OH squat the RX'ed weight for multiple reps you leave your ego at the door.

WOD Monday:

Option 1: If you are part of the paleo challenge you will need to re-test Fran

For time complete 21-15-9

Thrusters #95/65

Pull-ups

Option 2: Everyone else will have the option of doing Fran or the Fran ladder from the 2011/2012 CrossFit Games Open.

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters (100lbs / 65lbs)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 65lbs)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 65lbs)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 65lbs)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 65lbs)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 65lbs)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 65lbs)
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.