Monday, May 23, 2016

Workout of the Day
Strength: 3 Rounds
10 GHD sit-ups
10 Back extension
400m Run

WOD: Bear Complex – 5 Rounds with a burpee penalty
7 unbroken sets AHAP, 5min rest between rounds (partner if needed and alternate rounds, still 5 each)
1 set = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

10 burpee penalty if you drop the bar during a set and you start back over at set 1 when you pick the bar back up

*NO Thrusters of any kind. Do each movement individually!
*unbroken = once you pick the bar up you cannot put it down until all 7 sets are completed for the round

Post your scores to the Whiteboard.