DT

Buy in-   2 Minute Amrap
Bear Complex 45/15

Wod- DT

5 Rounds
12 Deadlifts 155/95
9 Hang Cleans 155/95
6 Push Jerk 155/95

Cash Out-
20ft Handstand Walks
20 strict toe to bar
20 PVC walking lunges
Contest: June Through August.. The class you normally workout with is the class you are going to be associated with.WOD will be done at your own time within the first week of June. The same WOD will be done on your own time on the last week of August. How well you do from June to August will be determined on how good you eat throughout the summer, and the more you work out the better you are going to do. Your improvement will be obvious.
Here's the WOD...

FOR TIME: 1 mile run

 

FOR LOAD: 3 Rep Max Deadlift (these must be performed with proper form and without dropping the bar)

 

FOR TIME:

500m Row

40 Squats

30 Sit-ups (no anchor)

20 Pushups

10 Pullups

These don't all have to be done on the same day, but they do have to be done in the same week.

Some thoughts on your diet are paleo, zone, 4 hour body, just plain eating God's food. It's summer, the veggies are out. BBQ, eat salad, roast squash and asparagus. Let's see how awesome we can look throughout the summer. Let's be healthy. Whether it's a weight loss thing, or a strength thing, or getting on track for all of it, I think we should all be on board with this. Let's have an encouraging story to share with the gym every day on how accomplished you are.