10/15/14

Wednesday

 

Warm-Up:  3 Rounds

  • 5 burpees
  • 4 air squats
  • 3 inchworm pushups
  • 2 side lunges (each side)
  • 10 PVC pass-throughs

Skill: BEAR COMPLEX

(Power Clean + Front Squat + Sh2OH + Back Squat + BTN Sh2OH)

 

Strength: BEAR COMPLEX

8 min. EMOM

Complete one complex every minute with progressive loads each minute

 

WOD: 7 Rounds for Time:

7 Chest to Bar or 2 Ring Muscle Ups

7 Push Jerks (95/65)

7 Burpees

Level 1: 85/55

Level 2: 75/45, 10 pullups

Level 3: Scale as needed

 

Cashout: work the challenge of the week

 

***Challenge of the Week***

MAX HEIGHT BOX JUMP!!