The Paleo Solution on Amazon

Paleo Challenge One and Paleo Potluck Series One are coming, November 26, 2010. Mark Your calendars.

A: Work Up to a 1RM in the Bench Press in 30 minutes.

B: Three rounds:
15 Burpee
15 Pull-Up
15 Push-Up

Post load for part A and time for Part B to comments.

Mobility WOD
Today is just a couple simple, painful stretches for the front of the shoulders, which will see a lot of work in the WOD today.
1) Lie face-down on the ground, grabbing a dowel in an arm-curl position over your head. Keep your elbows together and on the ground and move your hands as far out on the dowel as you can, then try to straighten your arms. 4 minutes.
2) Lie on your back, knees up and feet on the ground. Lift your butt up into a low bridge position, and (keeping your shoulders PINNED to the ground) move your forearms up under your spine, then lower your butt to the ground. Don't let those shoulders come up! 4 minutes.