5 Rounds for Time:
5 Deadlift (115#/75#)
5 Hang Squat Clean (115#/75#)
5 Push Press (115#/75#)
10 Pull-ups
15 Box Jumps (24″/20″)
Results
Fast and furious, this was a good WOD to learn hang squat cleans while progressing from the floor (deadlift), to the front squat and rack position (hang squat clean), to overhead (push press).
Notes:
Our “Cut the Crap or Paleo Challenge” is underway. 8 weeks of dietary changes coupled with frequent doses of high intensity, constantly varied, functional fitness. If you want to make the progress and changes you are after; then consistency is the key. Both in diet and in training. Stick with it and really focus on cutting the garbage out. If you haven’t weighed in with your before weight get it done tomorrow and throw your money in the pot.
The new T-shirts should be shipping to us by the end of the week. We ordered one for everyone who signed up on the list or blog with just a few extra so we should be covered. Can’t wait!
Halloween Costume WOD on 10/31: Go time at 11 am. Make sure you get your costumes and get ready for the “Frankenchipper”! It will be a frightfully good time!