130715

This was a devastatingly fun workout. The Hang power clean combined with Burpees turns out to be a monster. Anything combined with Burpees increases the suck factor. This is why we embrace the suck.

3 rounds:

135 pound Hang power clean, 15 reps
15 Burpees

John- Rx  5:46
Lynde- 75  6:10
Joshua- 75  8:25
Russell- Rx  6:52
Richard- 115  5:29
Alice Anne- 75  8:40
Eric- Rx  8:59
Candice- 75  9:16
Casey- Rx  8:05
Tammy- 75  9:56
Josh- 95  7:11
Dustin- 75  7:48
Dave- 95  9:15
Kathryn- 75  7:00
Holley- 45  7:43
Abby- 75  7:30
Lex- 95  10:36
Emilee- 65  11:59
Juan- 115  10:30
Heather- 45  9:29
Stephen- 75  9:02
Jackie- 95  6:54
Britt- 95  9:56
Erin- 75  6:21
Derrick- Rx  8:48
Teresa- 75  4:50
T- 115  7:07

Good job everybody. This was another workout that punished inefficiency. The word of the day was unbroken. Did anyone get it? Just don't put that bar down....

We also talked about proper positioning for the rack, on shoulders not hands, and keeping elbows in front of the bar. These are key. Next to a muted hip, an improperly racked bar might be one of the biggest inefficiencies we see. Work for that positioning.

Good job puppies, and good job FNG's. Drink the kool aid, and come back. Remember your homework and hold on tight.

Thanks for another great day of training at CFSF. Thanks for all the strong efforts and fuel.

www.paleomg.com

UNBROKEN
CFSF