Everyone take five minutes to read this. Especially those who I have harped on over and over about reading the book: The Paleolithic Solution.

Long Hard Road out of Hell or Why Fat Girl went Primal (the unabridged version!)

WODs:

Competitors:

Warm Up:

2 Rounds
150 double unders
shuttle run (60m)
25 pullups

WOD:

-Burgener Warm up with a Bar

-Work up to 1RM Muscle Snatch

-3 X 3point snatch (high hang, below knee, from the floor) @ 75% of 1RM snatch

-Work up to 1RM Snatch Push Press

Athletes:

Warm Up:

3 rounds

15 overhead PVC squats
15 situps
15 back extensions
15 PVC Pass throughs

WOD:

3 rounds:

Run 530m
5 pullups
10 pushups
15 squats
5 pullups
10 pushups
15 squats
5 pullups
10 pushups
15 squats

CrossFit Mean Streets
Downtown Los Angeles

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