Happy Birthday Garrison Mersereau!

- If you haven't signed up for Justin's Shoulder clinic there are only a few spots left. Make sure not to miss this one because there won't be another one for a while.

- Paleio Challenge participants. Make sure to make it in Monday, Tuesday and Thursday this week for re-testing.

WOD:

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.

WOD Tomorrow:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.