WOD A. Snatch: 5 light, 5 medium, 5 heavy weight. B. Nancy 5 Rounds for Time of: Block Run 15 Overhead Squats (42.5 men/30 women)

WOD A. 7min AMRAP 2x block run 20 HR press ups max wallballs 2min rest B. 7min AMRAP Row 1000m 20kb swings 32/24 max knees to elbows 2min rest C. 7min AMRAP 50 burpees 20 box jumps max squats - post squats, knees to elbows and wallballs to comments.

Final Paleo Retest WOD2 Bleep! Second of three final tests to conclude the 4th round of the paleo challenge.  Everyone performed admirably in the Total, Robert and Nisha crushed their totals from day 1 as did many others.  Fran will be on Friday! Tonight at 20.00 there will be weightlifting with Ray and Colette, make it along and learn from the best in the two fastest lifts in weightlifting. Thursday - Jonny's mobility class takes place of the 19.15 WOD.  This class costs just £3 and is sure to teach you more about your movement issues and how to take care of them than you'll ever learn in a regular class. Thanks to Laura for today's slider, if you take any good photos then be sure to use the app or send them in to iain@crossfitglasgow.com  

WOD CrossFit Total 1RM press 1RM back squat 1RM deadlift Post total of all 3 lifts. This is the last week of the current paleo challenge and we kick it off with the total.  Tuesday will be the bleep (and olympic lifting at 8pm) Fran will be on Friday. Thursday there is no 19.15 WOD, Jonny's mobility is on instead. This Saturday we will be having a Christmas/end of paleo/Gavin's birthday WOD so make time between your Christmas shopping.