The kids and I waited 2 and a half hours for our Paleo Cheat Day Pizza Delivery Saturday night….whatever happened to 30 minutes or it’s free…???
Susie was living in Brasil when the Noid was popular so for those that don’t remember…http://www.youtube.com/watch?v=QP6nkbJf7Xw
Warm-up: 500m Row then 1:00 each 6 Speed Pushups, Sit-ups, and Squats
Skill(s): Squat and Press Revisited
Strength 1: Backsquat 3×5 (Add 3 to 5lbs to last 3×5)
Strength 2: Press 3×5 (Add 1-2lbs to last 3×5)
WOD: “Avoid the Noid”
12 minute AMRAP of…..
10 Bumper Plate Tricep Push-ups (45/25)
10 Bumper Plate Burpees (45/25)
Walking lunges around the pizza box with Bumper plate extended overhead (45/25)
Cool Down: Muscle Up Practice