Yesterday we had 11 people come in and put up their best effort on the clean. 1 person tied their previous PR and 6 people got a new PR! Awesome work! I will admit though, that I am not surprised. You all have been putting in a great deal of hard work and dedication and it shows.

Today we get a do-over of the Filthy 50. Results from 2 months ago are here. This is an easy one to improve upon because there are so many variables throughout the workout.  A little bit of strategy goes a long way. Rest smart, don’t wait until you are burned out on a movement to take a break…and keep the break short.

WOD

Filthy Fifty

50 Box Jump 20/24
50 Jumping Pullup
50 Kb Swing, 35/55
50 Walking Lunge
50 K2E
50 Push Press, 45lb
50 Back Ext
50 Wallball 10/20
50 Burpee
50 Double Under

And now for some reading on Sugar and a video. The video is long, so maybe just turn it on for some background noise.