Tuesday, 12/31/2013 WOD

The 6 pm and 7 pm classes are cancelled due to the New Year’s Eve holiday. There will be a 12:30 pm workout on New Year’s Day.

WOD:

Jim

Jim

Bear Complex
Not For Time

5 Rounds
7 reps per round

One rep includes the following:
1) Power Clean
2) Front Squat
3) Push Press
4) Back Squat
5) Push Press

You will do this movement 7 reps for one round. You cannot rest the bar on the ground between each rep. You must touch and go. There will be a 5 burpee penalty for each time the bar rests on the ground that will be performed at the end of the workout. You can rest between rounds. The goal is to start light and increase weight each round. This is a strength endurance workout. Weights will be determined based on each athlete.

Warm Up:
Jump Rope Drill

Team Stretch

3×5 Bear Complex-start light and work up to workout weight

CT (135)

AG (95)

Roberto (85)

Jim (85)

Javi (65)

Smiley ?

Jacque (25)

Bo (55)

CQ (55)

Melanie (40)

 

 

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