In Teams of 3-
7 Rounds of:
7 Box Jump 24"/18"
7 DB Hang Squat Clean
*One member of the team goes at a time as fast as they can. As soon as a member finishes their 7th squat clean, the next member starts burpees and so on until each person has done 7 rounds. A WOD like this has rest programmed in so you need to go as hard as you possibly can every time its your turn to get the full effect. See video below.
We know we punished some of you yesterday with the heavy thrusters, but it is time to start getting strong, REALLY STRONG! Some of you shy away from heavy high lifting especially at high reps. If your form is good, we are going to start pushing the weight on you. You will not see continued benefits from CrossFit if you decline to push your strength to the next level. Coming in every week and lifting a training bar with 10# plates on both sides is going to leave you right where your at. Time to get out the big boy/girl bars and weights. Time to start pushing beyond what you think your limits are. If you find your legs and butts getting too big for your pants, GOOD! That means you are getting fitter. Those pants were made for skinny fat people, not fit people. Get new pants and start going heavier.
If you don't want to get new pants, then go back to hours mindless cardio and doing yoga 7 days a week. Your ass will probably look skinnier, but it will feel like a garbage bag full of water and you will be likely to become more fragile in your old age. Harder exercise works better.