10/1/15

A) Warm Up

3 Rounds NFT

15 Cal Row

15 Push Ups

30 Hollow Rocks

 

B) WOD “Bear Complex” (5 Rounds)

Without stopping/dropping bar (Unbroken) do the following sequence 7 times:

– Deadlift

– Power Clean

– Front Squat

– Push Press (bar lands behind head) or Jerk

– Back Squat

– Push Press (bar lands on chest) or Jerk

Once sequence has been completed (7 times = 1 round)

drop bar, add weight & begin again … Repeat for a total of 5 Rounds

(Score = Max Weight on 5th Unbroken Round)

20 Minute Time Cap

 

C) For Time

5 Bear Complexes (80% of weight from part B)

10 Bar Facing Burpees

4 Bear Complexes

10 Bar Facing Burpees

3 Bear Complexes

10 Bar Facing Burpees

2 Bear Complexes

10 Bar Facing Burpees

1 Bear Complex

WORKOUT OF THE DAY