Level 1

800m Run

20 Wall Ball (20#/16#)

15 KB SDLHP (53#/35#)

400m Run

30 Wall Ball

25 KB SDLHP

200m Run

40 Wall Ball

35 KB SDLHP

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Level II

Snatch Deadlifts 5 X 3

Clean Deadlifts 5 X 3

Then..

3 Rounds

5 HSPU

10 Kneeling Box Jumps 20"

15 GHD Sit Ups

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Coaching Tips: Scale load and movements to match your current fitness level.  Wall ball becomes RX'd when a full squat is achieved and the med ball is at the correct weight and tossed in one smooth move. Also, the ball must reach past the 8' mark for women and the 10' mark for men. Only then is it considered Rx'd.  Level II deadlifts are to be heavier than your current PR for the snatch and the clean lifts. Straps are allowed and encouraged to ensure the hips receive the workload and not your grip. Kneeling box jumps will be demonstrated during the warm up before the workout. GHD sit ups- hands need to touch the floor behind your head on the down portion.

Everyone deserves desert!  Try these next time you want some.  They are easy to make and will definitely satisfy your sweet tooth while still being healthy, nutritious, and delicious.  (I know, I'm a dork, but they are really good…)

Paleo Fruit & Nut Bars

1/2 cup Almonds

1/4 cup Macadamia Nuts

1/3 cup Pistachio Nuts

2/3 cup Golden Berry Blend

2 tbsp Organic Cocoa Powder

1 tsp Ground Nutmeg

1 tsp All Spice

1 tbsp Ground Cinnamon

1/2 cup Melted Honey

Preheat oven to 375 degrees.  Place all ingredients in a large mixing bowl and combine well.  Line a small baking pan with foil and lightly coat with oil.  Spread mixture evenly and place in oven for 5 minutes.  Remove from oven, allow to cool in refrigerator.  Serve when cooled and hardened.

Recipe adapted from Paleo Cookbooks by Nikki Young.

Chef's note:  I placed the pan in the freezer before cutting.  Otherwise they get too soft before you can finish cutting the whole pan.  I placed 3 pieces in snack size ziploc bags and stored them in the freezer.  Although not for very long because, as I said, they are really good.  I purchased all of the nuts, the cocoa powder, and the berry blend at Trader Joe's.