Marty, Tim (bottom pic), and Mitchell (top pic) have lost a combination of about 100lbs! These 3 have been very diligent with there diets. Do you think it's coincidence that they have lost the most in the gym? I think not. Paleo challenge coming up soon!

Client WOD

Run 400m

25 Over Head Single Arm DB Squats, 35/25#

MWOD

Part 1

Row 3k + Row sprints- 30 sec on/20 sec off x 5

Part 2

Clean & Jerk @ 75% x 1 x 3

Clean Pull @ 90% x 3 x 3

Snatch @ 75% x 1 x 2

Back Squat @ 84% x 2 x 3 immediately followed by 2 box jumps

Russian Twist 3 x 18/side

Part 3

1 Clean & Jerk (ground to over head any way), 155#

1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

2 Cl & J

1 Round of Cindy

.... All the way to 10 Cl & J

1 Round of Cindy

Total- 55 Cl & J + 10 Rounds of Cindy