Friday 11.28.14 WOD

Dynamic Effort Lower

WOD

“Katie”
In 20min:
5×7 Bear Complexes for max weight
Then, at the 20min mark
Sprint 800m and complete 1×7 bear complexes at max weight
**Score = max weight (log time of completion in comments)
**1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press
**Break up or combine movements as long as clean, squat and press standards are met.
**No resting or regripping at bottom, If you fail it counts as one of your 5 rounds, you can rest anywhere in the complex but with the barbell on the ground
**Rx = building across 5×7 in 20min, 800 Sprint and 1×7

Finisher/Recovery

3 Rounds
250 Ski erg or erg
1min banded pull throughs
1min plank

Thanksgiving Holiday Schedule

β€’Β Friday 11.28.14 – 9:30am & 4:30pm (both with babysitting)
β€’ Saturday 11.29.14 – Regular Schedule Resumes

 

By | 2016-10-20T15:19:35-04:00 November 27th, 2014|WOD|Comments Off on Friday 11.28.14 WOD