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WOD 081417

QOTD:

What is your worst restaurant experience?

Weightlifting

Bear Complex (1 x 1 )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

12 MIN CAP. Establish 1RM "Bear Complex"

You CANNOT "squat clean" the first rep to count as the power clean + front squat.

Each movement must be done separately.

Metcon

Metcon (Time)

Complete FT:

12-12-9-9-6-6-3-3
DB Overhead Lunge Step
DB Push Press

*200m Run, every other round.

RX + (50/35)
RX (35/20)
Scaled (20/15)

Accessory Work

Metcon (Time)

50 Cal. Assault Bike Sprint

OUT OF TOWN WOD

Metcon (No Measure)

10 ROUNDS FOR TIME: SPRINT 100M WALK 100M

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