Tonight, I wanted to do a WOD that would force me to quickly transition between exercises. I did this one about six months ago, but at ten lbs lighter, and only had a 1 burpee penalty, not 5.
5 rds of:
5 deadlifts 105#
5 hang cleans 105#
5 press 105#
5 overhead squat 105#
* 5 burpee penalty every time you drop the bar in between lifts (to be done at the end of each round)
I made it through each round with out dropping, so I had no burpees, thank heavens. This is a pretty quick WOD. It does, however, smoke your arms. I was pretty happy this time around. Even though I had ten extra pounds on the bar, I still beat my old time by almost 20 seconds. I'm hanging on to this bad boy!